Run, Burpee Muscle Up, Run

“Thirty bar muscle-ups for time is a well-known benchmark.” - Rob Lawson (Guest Programmer)

Introduction:

Today, we’ll add a burpee to each bar muscle-up and sandwich them between 800-meter runs. The goal is to make that first bar muscle-up easier by practicing it 30 times.

The first 800-meter run should increase your heart rate, and the burpee will cause core fatigue and push redundancy with the bar muscle-up. We can scale the burpee bar muscle to burpee chest-to-bar, burpee pull ups, burpee to banded bar muscle-ups or burpee then jumping from a box bar muscle-up. Aim to finish the last 800 meters faster than the first.

Dynamic Warm-up | 9:00

3 rounds:

50' feet (there and back):

Walking lunge steps with hands overhead

Walking on toes

Walking on heels

Hamstring scoops

Side shuffle

Grapevine/karaoke

High knees

Butt kickers

Tech | 3:00

Demo: burpee low bar muscle up, burpee then jump from a box, and burpee then banded bar muscle up

The Burpee

Burpee Bar Muscle-ups with Heber Cannon

Specific Warm-up | 14:00

Scale 1: Low Bar Muscle Up Drills and Practice | 2:00

*For those who don't have bar muscle-ups

• Bar height - Set the bar up about chest height.

• Grip width - Hands just outside the shoulders.

• Foot placement - Place feet 1-2 inches in front of the bar.

• Starting position - Bend the knees and push them forward, lean back, and straighten the arms until the body is parallel with the floor.

• Execution - Drive through the legs and press the bar down, with straight arms, to the hips. Pull the hips back and rotate forward of the bar while bending the arms as little as possible.

3 sets:

2-3 low bar muscle-up turnovers

Scale 2: Bar Muscle Up on Box Drills and Practice | 2:00

*For those who don't have bar muscle-ups and want to practice bar muscles jumping from a box

• Set up box height

• Grip width - Hands just outside the shoulders.

• Foot placement - Place feet 1-2 inches in front of the bar.

• Starting position - Bend the knees and push them forward, lean back, and straighten the arms until the body is parallel with the floor.

• Execution - Drive through the legs and press the bar down, with straight arms, to the hips. Pull the hips back and rotate forward of the bar while bending the arms as little as possible.

Scale 3: Banded Bar Muscle Up Drills and Practice | 3:00

*For those who don't have bar muscle-ups and want to practice using bands

• Set up bands

• Grip width - Hands just outside the shoulders.

• Foot placement - Place the feet in bands

• Starting position - Press arms on the bar until the body is parallel with the floor

• Execution - Drive through the legs and press the bar down, with straight arms, to the hips. Pull the hips back and rotate forward of the bar while bending the arms as little as possible.

RX: Bar Muscle-Up Practice | 6:00

*For those who have bar muscle-ups

• 5 kip swings - Maintain straight legs and use the shoulders to move in front of and behind the bar.

• 5 kipping pull-ups - Push away at the top of each rep while keeping the legs straight.

• 2 x climbing pull-up drill - Perform 3-4 reps of a kipping pull-up while gradually pulling deeper on every rep.

• 2 x 1-3 bar muscle-ups - Elevate the legs and extend the hips up to the bar QUICKLY.

Workout of the Day | TC: 30:00

RX:

For time:

800-meter run

30 burpee bar muscle-ups

800-meter run

Intermediate option:

For time:

600-meter run

30 burpee jumping bar muscle-ups

600-meter run

*Use a pull-up bar that is elbow height when your arms are overhead.

Beginner option:

For time:

400-meter run

20 burpee low-ring muscle-up transitions

400-meter run

*Perform a burpee, and then a single low-ring muscle-up transition.

Stretching | 5:00

1:00 minute:

• Calf stretch

• Couch stretch

• Elevated pigeon pose

• Forearm stretch

• Wall hinge

Enjoy!