Burpees and Bar Muscle-Ups

This Saturday, you will tackle a gymnastics couplet consisting of 90 burpees to a target and 45 bar muscle-ups.

You are free to divide these repetitions between the two movements as you see fit.

For those who are unable to perform a bar muscle-up, you can substitute with your most challenging progression of pull-ups, whether it be chest-to-bar pull-ups or very difficult ring rows (aim to be as horizontal as possible).

It is advisable to switch to the other movement before reaching muscle failure in one exercise. Strive to keep your rest periods to a minimum.

See you all on the zoom, in group classes or in the open gym.

Cheers,
Big Cat

Warm up

3 rounds, 1 min each:

- Shoulder pass-throughs
- Plank hold (L-M-R)
- Ring rows, Bar hang, beat swing
- Get-ups

Tech

- Burpee to a target
- Bar muscle-up progressions

WOD

For time:
- 90 burpees to a target (12” above your reach)
- 45 bar MU

Cool Down