Tuesday, November 15, 2022

BUILT Program

Rev Up!

EMOM x 3 Mins

2 - 4 Pull-ups

6 Unweighted Step-ups

Right into,

EMOM x 3 Mins

2 - 4 Chest to Bar Pull-ups

6 Unweighted Step-ups

Right into,

EMOM x 3 Mins

1 - 2 Bar Muscle Ups

6 DB Step-ups @ workout weight

Stimulus: Warm-up

Conditioning

GYMNASTIC RETEST

For time:

10 Pull-ups OR Jumping Pull-ups

20 Single DB Step-ups (DB=50/35, Box=24/20)

15 Pull-ups OR Jumping Pull-ups

20 Single DB Step-ups

20 Pull-ups OR Jumping Pull-ups

20 Single DB Step-ups

10 Chest-to-Bar Pull-ups OR Banded Pull-ups

20 Single DB Step-ups

15 Chest-to-Bar Pull-ups OR Banded Pull-ups

20 Single DB Step-ups

20 Chest-to-Bar Pull-ups OR Banded Pull-ups

20 Single DB Step-ups

10 Bar Muscle-ups OR Ring Rows

20 Single DB Step-ups

15 Bar Muscle-ups OR Ring Rows

20 Single DB Step-ups

20 Muscle-ups OR Ring Rows

20 Single DB Step-ups

Stimulus: Sustain

Target: COMPARE TO OCT. 4, 2022 and try to beat! Use same scales as test date.

Otherwise: 210 - 295+ Reps (210 = completing the second gymnastic pulling option)