-The goal today is to build upper-body pulling strength and coordination under fatigue, especially for bar muscle-up efficiency.
-The dumbbell and running work raise your heart rate so you’re forced to perform muscle-ups under real fatigue.
-Fast-paced intervals where you push the pace with light-to-moderate loading, then transition into a technical gymnastics skill requiring precision and explosive pull strength.
-The 1:1 work-to-rest ratio allows for sustained intensity each round.
-When turning in the shuttle run, drop your hips and push off the ground
-Make efficient turns keep your heart rate steady and your pace high.
RPE: 8–9 → intense, breathless, and skill-demanding — challenging but controlled throughout.
Why: This workout develops aerobic capacity, shoulder and pulling strength, and technical skill under fatigue — exactly what’s needed for improving bar muscle-ups and performing well in competition-style workouts.