PERFORMANCE
Warm-Up.
For 60 seconds, perform one set of:
Mini Handstand or Mini Release Handstand x 10 reps
Followed by…
Every minute, on the minute, for 6 minutes (2 sets) of:
Interval 1 – Cartwheel from Wall Practice x 40 seconds effort
Interval 2 – Three Quarter Handstand on Wall x 30-40 seconds
Interval 3 – Three Quarter Handstand (freestanding) x 8-10 reps
Followed by…
Every 30 seconds, for 6 minutes (4 sets) of:
Interval 1 – Full Support Hold on Rings x 10-15 seconds
Interval 2 – Catch Position Hold x 10 seconds
*Accumulate time if necessary by placing feet on the floor when needed.
Interval 3 – Squatted Muscle-Up Transition x 3-5 reps
*The squatted muscle-up transitions are the transition only. Shoulders should be as near to the rings as possible for the duration of the reps (no pull-up nor dip)
**Keep this movement slow and controlled. There should be no point in the movement that you feel you are utilizing momentum, and there should be no part of the movement that feels like you “drop” into a position.
Then…
A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1: Muscle-Ups x Max Reps in 45 seconds
(OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)
Station 2: Handstand Walk x 10 meters
(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)
Station 3: L-Sit x 45-60 seconds (accumulated)
B.
Every minute, on the minute, for 16 minutes (4 sets of each) for Max Reps/Cals:
Minute 1 – Rowing (for calories)
Minute 2 – Strict Handstand Push-Ups
Minute 3 – Bar Muscle-Ups
Minute 4 – 30-Second Front Leaning Rest on Rings
(use the 30 seconds after your front leaning rest to note number of cals/reps achieved in the first 3 stations)
A. 4,4,4 RMU
HS Walks
3×15” per round
B. 23,22,23,22 cals
11,9,9,8 SHSPU
4,4,2,3 BMU (these were rough)
Done
A. MU – 6,5,5; HS walk done; L-sits 45s broken
B. Row – 22 cal ea.; strict HSPU – 15,13,13,12; strict PU (subbed for bar MU) – 10,9,9,8; front-leaning rest done
Limited time so benched instead of warmups
4-10 185
1. Cal row 68 reps
2. Shspu 41 reps
3. Toe to bar 64 reps
4. Pull-ups 55 reps
Total 228
3 sets of full hold, catch, and 15 GHDs for the warm up.
EMOM x16
Rowing 25,26,27,28 (couldn’t believe it, but got 26 and then tried one more each time. Full 60 seconds haha)
Strict press 95# 15,12,12,13
Jumping bar MU from 20” box 6,5,5,5
Rest
Great pump. Loved this one.
Great rowing cals Mugu!!! 💪
Thanks dude. Very consistent for you too
Incredible rows – beast mode!!!
Sick performance!
No gymnastics for me today. Did yesterday’s DL workout.
A. Deadlift 4×6 @ 405, 410, 415, 420
B. 3 rounds for time (10:40)
20 cal AB + 10 devil’s press @ 50# db’s
Gymnastics warmup done ✅
A. Done with band between rings for MU’s
B. EMOM for cals/reps
1. Row 24,24,23,24
2. HSPU’s 12,11,12,12
3. Ring MU’s 12,12,12,13
4. 30 sec front lean TRX
Total 191
Different enough movements on this one so it wasn’t so bad. Kept band on the rings for MU’s
Nice work Al – impressive!
Thanks Logan, you too great no’s on the HSPU’s!! 👊
Wow, outstanding numbers – safe to say you’re feeling back to form? Not that u ever seemed off it
Thanks BFS, I recon cardio and body weight exercises not too far off, but top end strength prob a way to go yet!!