A heart at peace gives life to the body.

  WARM UP (~12:00)

Plate Warm-up Sequence (~12:00)
0:20 In and outs.
0:20 Alternating feet side hops.
0:20 Alternating feet forward hops.
0:20 Single leg forward hops.
0:20 Both feet side hops.
0:20 Plank hand walk.

*Rest 0:05-0:10 between movements.

At a moderate to hard pace:
21 Russian swings 20# db
0:30 Plank hold
15 Russian swings
0:30 Plank hold
9 Russian swings
0:30 Plank hold

COMPLETE

  SKILL AND BUILD UP (~19:00)

Muscle Up Progression (A) (~6:00)
10 Ring rows to below chest.
0:10/0:10 Support hold + pause at bottom of support hold.
10 Muscle-up transitions with feet on the ground.
5 Straight body muscle up transitions.
2:00 Muscle-up attempts or practice a variation of the muscle up that is challenging

Options: *Practice the transitions on 1 foot. *Put feet further in front of the rings. *Raise feet on box. *Elevate the height of the rings.

Deadlift Progression (3 Step) (~3:00)
*With an empty barbell:
5 From top, to the knees and stand
5 From top, to knees, to shins, to knees, and stand
5 Deadlift

Build-up (~10:00) 6
Sets 1-3 Deadlifts *Workout is 365lbs/245lbs or 80-90% of a 1 rep max deadlift. For newer athletes have them complete 3 RM at a lower percentage.
Notes Perform 2 sets of 4 box jump overs during this time and practice muscle-ups as needed and determine the choice for the workout.

COMPLETE

  WORKOUT (~15:00) 14:43

TIPS

For time 6 Rounds
1 Deadlift (365lbs/245lbs or 80-90% of a 1 rep max deadlift) 125#
5 Muscle-ups 7 ring rows (hard) + 5 box dips
10 Box jump overs (24″/20″) 20″ box step-overs

Notes This workout is intended to be a heavy conditioning session where a fast pace is NOT the goal. The load on the deadlift is intended to be heavy enough to force athletes to take a break before attempting the lift. The muscle-up volume is relatively high. Strive to complete each round of muscle-ups in under 1:00. The box jump overs are intended to be performed at a steady pace. Coaches may choose to utilize a 15:00 time cap for this workout with faster times being under 10:00. Deadlift *Reduce the % of 1RM, increase reps to 3 and 70-75% as needed. *Use a sumo deadlift if an athlete is unable to create a flat back in set-up. Muscle-ups *Perform a variation from the warm-up that is challenging for 5 reps each round. *7 Ring rows and 5 reps of a ring dip variation. Box Jump Overs *Reduce height to increase consistency. *Box step over.

Time

Rx

  MINIMAL EQUIPMENT OPTIONS

TIPS

Dumbbells Available 7 Rounds for time 10 Dumbbell deadlifts 10 Russian push-ups 10 Box jump over onto any stable surface or broad jumps (6ft/5ft) Bodyweight Only 7 Rounds for time 10 Prisoner good morning jumps 10 Russian Push-ups 10 Box jump over onto any stable surface or broad jumps (6ft/5ft)

Time

Rx

  COOL DOWN (~5:00)

TIPS

30 Banded good mornings
15/15 Side plank dips

Notes Use this section to aid in recovery. Use a band tension that allows for the good morning to be completed unbroken with an easy to moderate effort.

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