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9/25/2017-Beginner Workout of the Day

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Warm-up:3RNFT:
Row 250m

10 Ring Rows
10 Hollow Rocks

Gymnastic Strength: Bar Muscle-Up Development

12:00 Volume Accumulation of one of the following, listed from highest to lowest proficiency:
1) Strict Bar Muscle-Up + Negative (aim for 0:10 per negative)
2) Strict Bar Muscle-Up
3) Bar Muscle-Up Negative
4) Strict Chest-to-Bar Pullup
5) Strict Pullup
6) Pullup Negative (pronated grip)
7) Piked Assisted Pullup (pronated grip)

WOD: Every 6:00 x 4 Rounds:
Level 3/2/1
BIke 25/15 calories
5/3,3/2 Muscle-Ups  or 10 Push-ups
Row 25/15 Calories

Extra Work: Row 

5:00 @ Warm-up Pace,

into

5 Sets:
3:00 @ Easy (22-26 Strokes/Minute)
2:00 @ Moerate(24-28 Strokes/Minute)
1:00 @Hard  (26-30 Strokes/Minute)

Sets are consecutive with no rest between.