We will spend ample time in the Specific Warm-Up re-familiarizing ourselves with the Muscle-Up. If you have not been doing BMU for a while, we encourage you to err on the side of selecting an easier variation.

The ‘Time Stimulus’ will fall between 12:00-18:00

Each movement will take between ~1:30-3:00, but that doesn’t mean athletes scale to meet 3:00 for each movement. That would put us in a longer time domain than we are looking for.

We will need to modify load and reps to achieve the sweet spot today!

We have done a lot of Burpees and Wall Balls lately, so we can focus less on the "how to" with these movements, but MUST check in on DEPTH of the Wall Ball squat, and scaling reps for both. if needed.

The Deadlift calls for a moderate loading for 60 reps combined. To perform this movement with the prescribed loading, athletes must be able to perform at least 20 consecutive reps with all Deadlift points of performance present. This is a non-negotiable. A rounded back is a recipe for disaster later in life, and in the present moment.

MODIFICATIONS/SCALING

Muscle-Ups

Reduce reps

Muscle-Up Transitions on low rings (same number – increase difficulty by moving feet further out in front of the athlete)

10 Ring Rows + 10 Jumping Ring Dips

Bar-Facing Burpees

Reduce reps to a number that can be completed in ~2:00

Step Over the Bar vs. Jump

No-Push Up Burpee (do not perform the push-up portion of the Burpee)

Deadlift

Reduce the load to a load that can be moved well for at least 15 reps

Wall Ball

Reduce the load and throw to a 10/9 foot target