Tuesday, October 15, 2024

BUILT Program

Bar Pull & Kipping HSPU

We have progressed from strict movements, to simple kipping movements, and are now moving onto more dynamic kipping gymnastics movements. "Bar Pull" is our term for pull ups, chest to bar pull ups, bar muscle ups, and comparable pulling gymnastics movements.

Conditioning

PHASE - GYMNASTIC TEST

AMRAP 5

  8 Handstand Push Ups OR DB Push Press (50s/35s OR 35s/25s)

  8 Pull Ups OR Ring Rows OR Jumping Pull Ups

  0.4k Air Bike OR 10 Rig Shuttle Runs

Rest 2 Mins

AMRAP 5

  6 Handstand Push Ups OR DB Push Press (50s/35s OR 35s/25s)

  6 Chest to Bar Pull Ups OR Pull Ups OR Ring Rows OR Jumping Pull Ups

  0.3k Air Bike OR 8 Rigs Shuttle Runs

Rest 2 Mins

AMRAP 5

  4 Handstand Push Ups OR DB Push Press (50s/35s OR 35s/25s)

  4 Bar Muscle Ups OR C2B OR Pull Up OR Ring Row

  0.2k Air Bike OR 6 Rigs Shuttle Runs

Stimulus: Sustain

Target: 3 - 4+ rounds per interval

Execution: Stagger start if needed