Bar Muscle Ups and Box Jump Overs
Today’s workout is a gymnastics couplet—simple yet effective. Because the duration is relatively short, this is not a good workout to “try something new.” If you have bar muscle-ups and 3 reps per round is too many, scale to 1 or 2 reps per round. In this effort, you should choose movements that allow you to complete a round at least every minute. Push the pace from the start, and don’t try to “game” this one.
Warm-up | 7:30
3 rounds:
10 jumping jacks
5/5 hip flexor mobility stretch
10 90/90 hip switches
10 Downward dog with crossbody reach
5/5 KB windmill
10 Goblet squat with KB press out
5 jumping squats
Tech | 3:00
The Kipping Bar Muscle Up
The Kipping Chest-to-bar Pull-up
The Strict Pull-up
The Kipping Pull-up
Box Jump Overs Variations
The Box Step-Over
Specific Warm-up | 12:00
Bar Muscle Up Progression using Bands | 7:00
5 Scap pull-ups, rest 15-20 seconds
5 Beat swings, rest 15-20 seconds
3 Kipping pull-ups
3 Kipping chest-to-bars
3 Bar muscle ups or 3 Bar muscle ups with bands
Box Jump Overs | 5:00
5 box step overs
5 box jumps
5 box jump overs
3 box jump overs using workout height
Break | 2:00
WOD | 9:00 | H:30
RX:
Complete as many rounds and reps as possible in 9 minutes of: 3 bar muscle-ups
6 box jump-overs
♀ 24-inch box
♂ 30-inch box
Intermediate option:
Complete as many rounds and reps as possible in 9 minutes of:
3 chest-to-bar pull-ups
6 box jump-overs
♀ 24-inch box
♂ 30-inch box
Beginner option:
Complete as many rounds and reps as possible in 9 minutes of:
3 ring rows
3 foot-assisted ring dips
6 box step-overs
♀ 12-inch box
♂ 20-inch box
Core Finisher | 10:00
3 sets | 10 reps | :30 Rest
Cooldown | 5:00
1:00 Wall angels
:30 Cat cow
:30 Standing pike stretch
:30 Lat stretch using rig
Enjoy!
