15 Deadlifts 275/185lbs
30 Bar Facing Burpees
12 Deadlifts 275/185lbs
24 Bar Facing Burpees
9 Deadlifts 275/185lbs
18 Bar Facing Burpees
6 Deadlifts 275/185lbs
12 Bar Facing Burpees
Feel: Muscle Overload/Gas
Pace: Sustain
Target Score: 8-12 minutes
Firebreather Score: sub-8
Muscle Up ‘Misfit Sets’
4 Rounds
1 Easy Set of Muscle Ups
Rest 3:00
Then
1 Max Set of Muscle Ups
Rest 3:00 Between all sets
Choose a number you will hit for the first 4 sets and keep it there, knowing you will get more in the max set round.
sub RMU for BMU, or for a strict pull-up variation
You should be able to perform 3-5 strict pull-ups and 6-10 TTB before attempting BMU.
1 Burpee
2 Step ups (each side)
3 Pull ups
4 DB Bent over rows (each side)
5 DB thrusters
6 RDLs (DB/KB)
7 Sumo squats (DB/KB)
8 DB Tricep kickbacks (alt. each side)
9 DB Bicep curls (alt. each side)
10 Wall balls
11 Med ball slams
12 Squat throws
FINISHER 1000/800m on ski or row machine.
-Complete workout how the song goes… start with 1 burpee, then step up and 1 burpee…etc
-Athletes choice to complete either 800 or 1000 meters on machine at end of the 12 rounds. 800 for intermediate, 1000 for advanced!
4 rounds
Row 250/225m
8 S-KB Deadlifts (between feet)
8 Push Ups