OtherAdvancedDaily~21 min
Run, Bar Muscle-Up & 2 more
For time:
In 5 minutes:
200-mrun
2 rounds of:
3bar muscle-ups6deadlifts (225/155 lb)9box jumps (30/24 in)
In 7 minutes:
400-mrun
3 rounds of:
3bar muscle-ups6deadlifts (225/155 lb)9box jumps (30/24 in)
In 9 minutes:
800-mrun
4 rounds of:
3bar muscle-ups6deadlifts (225/155 lb)9box jumps (30/24 in)
Equipment
BarbellPull-Up BarPlatesBox
Workout Details
- Stimulus
- Three ascending intervals testing capacity across three different time domains. Each interval builds in both running distance and work volume. Bar muscle-ups are the limiting factor. Athletes should finish each interval with 60-90 seconds rest minimum. Moderate-heavy deadlifts that stay unbroken. Strategic pacing on runs to preserve energy for triplet work.
- Score Type
- Time
- Rep Scheme
- Ascending