07/07/2021

5 ROUNDS FOR TIME

7 Bar Muscle-Ups

30 Air Squats*

49 Double Unders

*14 Alt. Pistols Optional (Score is Time)

BMU Option 1: Jumping BMU

BMU Option 2: Burpee Chest to Bar Pull-Up

ADJUSTING

*Reps, Loading, Volume*...

Strength / Skill -- Reps, Loading and Volume are good for all athletes. For those who are very New you can set up a bit of Squat therapy to prime them for the workout that is ahead. For the Bar Muscle-Up portion you can look to build on their strength. It is important to develop the control before we add any dynamic movements into the arsenal.

Workout -- Newer and Deconditioned athletes can look to bring the Pulling down between 5-7 reps. Air Squats 15-25 depending on athletes capabilities. Look to keep Single Unders to 49 or :30 Seconds of Jumping. Athletes that maybe don’t have 7 Bar Muscle-Ups for 5 rounds can look to drop that number down to 5. This will give them exposure in a Workout setting without compromising the stimulus.

*Movement Adjustments*...

Bar Muscle Ups -- Jumping Bar Muscle Up or Burpee Chest to Bar are good substitutes for today. Banded Lat Pull-Downs and Ring Rows are also good substitutes for Newer athletes.

Air Squats -- Squat to a target, Lunges or Step-Ups are good for those unable to achieve full depth or can’t Squat. Bulgarian Split Squats are also good.

Double Unders -- Keep Single Unders to 75-100 depending on the athlete's capacity. Athletes can also perform Mountain Climbers, Plate Hops or Penguin Taps today as well.