FOR QUALITY
20 min of

20 min of
5 bar MU
10 shuttle runs
(1 rep = 15 m)
5 sHSPU
10 shuttle runs
(1 rep = 15 m)

Goal & Intensity
-Build controlled skill and strength endurance without rushing.
-Movement quality and steady rhythm are the priority so every rep drives progress.
-Smooth, skill-focused effort with a steady elevated heart rate.
-Bar MU and HSPU stay clean while the shuttles keep the engine working.
RPE: 6–7 – you can talk, but you’re definitely working.
Why this workout: It sharpens kip technique, shoulder endurance and the ability to maintain running rhythm between skill sets. A balanced blend of skill and aerobic control.
Tip: Keep every kip the same length — loss of rhythm is the number one reason bar MU reps fail.