Workout
20 min AMRAP
Bike 15/10 cal
12 Wall ball – 30/20
9 Box jumps – 30/24
3 Ring muscle ups (or 6 MU transitions)
**I always love a good bike workout. Why? Because you’re not going to get better at something if you don’t keep working at it. The number of calories to complete isn’t that aggressive, and one we do frequently, giving you a chance to loosely compare how quickly you’re able to complete it each time. Baseline is 1 minute. Make that you goal every round.
We’re going heavier on the wall balls and higher on the box jumps, building on the seated jumps we did Wednesday. The focus here is on that aggressive hip extension to generate power to get you on top of that box.
We’re also throwing in a complex movement today with ring muscle, something that everyone will work on. Will you get your first ring muscle up today? If you haven’t been doing skill work for it, or have some strict pull ups and dips, the answer is ‘no’. HOWEVER, if you are in that boat, we’ll be doing muscle up (MU) skill transfer work on the rings. Here’s another break down of the movement. As he says in the video, “the better you get at it, the less you press with your legs and pull with the false grip.”
– Using a band for assistance.
– If you have strong, high pull and are *super* close to getting one, check out this video.
Work with your coach(es) on which scale is best for you. We don’t do muscle ups very often, so this is a chance to try the movement – even a very scaled down version of it – in the workout. That doesn’t mean fly through it and move on to the stuff you can do. No. Scale it to something that’s still a challenge for you, that you have to work hard, struggle at a little, to complete.