DYNAMIC WARM-UP | 5:00
1 set:
:30 jumping jacks
10 air squats
10 shoulder presses (empty barbell)
1 set:
:30 up-downs
10 bent-over rows (empty barbell)
10 front squats
1 set:
:30 burpees
5 barbell complexes
– 1 complex = 1 power clean + 2 thrusters.
BAR MUSCLE-UP | 5:00
| PROGRESSION | FOCUS |
|---|---|
| 6 kip swings | Palms high on the bar, push and pull with the shoulders. |
| 3 kip swings + 3 kips | Small push and pull, then a bigger push and pull. |
| 3 kipping pull-ups | Press down hard on the bar, then pull. |
| 3 chest-to-bar pull-ups | Big push-away at the top of the rep to reset the swing. |
| 1:00 bar muscle-up practice | Lift the legs quickly, then pull back against the bar and thrust the hips toward the bar. |
LOADING UP AND MINI-ROUNDS | 5:00
1 set:
5 thrusters
3-5 chest-to-bar pull-ups
1 set:
5 thrusters
1-3 bar muscle-ups
TIPS & TRICKS
- Total workout has 85 thrusters.
- First part is Fran, and then a little bit more.
- Slow is smooth smooth is fast (it should be on a t-shirt by now)
- In order to finish, aim to complete the first 5 rounds in 7 minutes or less.
- Keep a 1:00-1:30 round round pace.
- Break your reps in 5/5
- In the second part, break thrusters 4/3
- Don’t die.