Monday

Part A
EMOM 10:00
1 - 3 Rope Climb
* Focus on your efficiency up and down the Rope - choose a rep range which is challenging but allows you to work on your technique
* Score = total number of Rope Climbs completed

Part B
10:00 Practice
1) Kipping Pull Up/C2B
2) Butterfly Pull Up/C2B
3) Glide Kip Muscle Up
* Choose one of the above and either work to improve the skill or aim to learn a new one
* Video and post into the URX Club FB Group for advice!

Part C
1 RFT
21 - 15 - 9
HSPU
Meter HS Walk
* Should be a Sprint Chipper so move with intention
* If you cannot HS Walk complete 9 - 6 - 3 Wall Walk and spend an extra 10:00 Practicing HS Walking
* Only complete if you are NOT following the Athlete Program

Tuesday

Wednesday

Part A
1:00 On 1:00 Off for 9:00
ME C2B Pull Up
* Score = C2B completed each round
* Only complete if you are NOT following the Athlete Program

Part B
4 RFQ
1:00 Weighted Plank @ AHAP
1:00 L Plank Hold
1:00 R Plank Hold
20m Reverse Seal Walk
1:30 Rest
* Increase the weight of the Plank each round – aim to finish really heavy so you’re almost failing towards the end of it

Part C
AMRAP 10:00
1 Kipping Ring Muscle Up, add 1 each round
5 Box Jump @ 24/20", add 5 reps each round

Thursday

Friday

Part A
EMOM 10:00
1 Strict Muscle Up + 2 Strict Ring to Sternum Pull Up + 3 Strict T2R + 4 L-Sit Flutter Kicks (each leg)
* Scale if you need to: 1 Kipping Ring Muscle Up + 2 Kipping Ring Pull Up + 3 Kipping T2R + 0:15 Tuck Hold
* If you cannot Ring Muscle Up leave it out of the complex above
* Only complete if you are NOT following the Athlete Program

Part B
10:00 practice
Parallette L – Sit To Handstand
* Check the Movement Library for scaling and progressions

Part C
5 RFT
21 Alt Pistol Squat
15 T Burpee
9 Strict HSPU
* Don't think just move
* If you cannot Pistol below parallel complete Alt Pistol as low as possible

Saturday

Part A
5 RFQ
5 - 8 Strict Pull Up
5 - 8 Kipping Bar Muscle Up
1:30 Rest
* Aim to complete each movement UB
* If you need to use a band to complete 5 UB Strict Pull Ups then do it. Park the ego and work on getting stronger

Part B
3 RFQ
0:20 – 0:40 UB False Grip Hold
0:30 Rest
0:20 – 0:40 UB Ring Dip Hold (bottom of the dip)
0:30 Rest
0:20 – 0:40 UB Ring Support hold
0:30 Rest
* Basic Ring/Muscle Up Conditioning – if you cannot complete the bottom range UB, complete sets until you get there

Part C
AMRAP 18:00
100 Double Under
15 T2B
1 Peg Board Ascent
* If you do not have access to a Peg Board complete 1 x Legless Rope Climb or 5 x Strict Pull Ups
* Only complete if you are NOT following the Athlete Program