02/25/2021

2 SETS*

AMRAP x 5 MINUTES

100m Run

10 Pull-Ups

100m Run

5 Bar Muscle-Ups

-Rest 1:00-

AMRAP x 5 MINUTES

200m Run

15 Burpees

-Rest 2:00 b/t Sets-

*Each set consists of 11:00 worth of work, both AMRAPS and the

1:00 rest.

*sub Cal Bike (10/8 Cal for the first AMRAP, and 15/12 for the second).

BMU Option 1: Jumping Bar Muscle-Ups

BMU Option 2: Burpee Pull-Ups

ADJUSTING

*Reps, Loading, Volume*…

Skill Work -- For some of our athletes, this total Pulling volume may add up to too much, where it would be more beneficial

to them to adjust the total volume down to avoid risk of injury. We want our athletes practicing in a state that isn’t

detrimental to the integrity of their movement, so adjusting the rep scheme is always worth it in these cases!

Pull-Ups -- We are looking for athletes to complete these in 2 sets or less each round, so for our athletes that are not yet

proficient with this movement, we can have them work on a set number of reps that they can perform with proper

mechanics, and then move to a movement adjustment for the remainder of the reps.

Bar Muscle-Ups -- Like the Pull-Ups, we are looking for athletes to complete these in 2 sets or less, so we can use the

same strategy as the Pull-Ups and have athletes perform a set number of these reps and move to another movement, or

we can utilize a movement adjustment for today to allow athletes to keep moving consistently instead of getting held up

here.

Run -- In the first AMRAP, the Runs should take no more than :30 each, and in the second AMRAP it should take no more

than 1:00. With these time frames in mind, if we have athletes that cannot achieve these goals, we can adjust the distance

to something they can maintain in that timeframe.

Burpees -- 15 reps is no cake walk! These should take around 1:00 for the majority of your athletes, so if you foresee the

total volume being too much for some of your athletes, we can adjust the total reps down, or we can raise the height of

the “ground” to a bench or a box to decrease the ROM.

*Movement Adjustments*...

Skill Work -- For any athletes that cannot hang from the bar today for the Skill work, we can adjust to:

10 Hollow Rocks

10 DB Bent Over Rows

10 DB Renegade Rows

Pull-Ups -- For any athletes that cannot hang for the Workout today, we can sub Ring Rows, or DB Bent Over Rows.

Bar Muscle-Ups --The two written movement adjustments to account for Skill Level today are Jumping Bar Muscle-Ups or

Burpee Pull-Up, and because there are two hanging movements in the Workout today, we can utilize a Burpee + DB Bent

Over Row or a DB Burpee for any athlete that cannot hang today!

Run -- If you have any athletes who would be unable to maintain the stimulus of the workout with a Run, we can sub Cal Bike (10/8 Cal for the first AMRAP, and 15/12 for the second).

Burpees -- If you have any athletes that are unable to perform the push in the Burpees today, we can sub Up-Downs, and if

you have any athletes that are unable to jump with the Burpees, we can sub Mountain Climbers (40-50 reps).