Monday

Part A
TABATA 8:00
- Min 1 - 4 -
Int 1) ME Strict T2B
Int 2) ME V-Sit Up
- Min 5 - 8 -
Int 1) ME T2B
Int 2) Plank Hold
* Don't worry about scoring but focus on working for the full 0:20

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
- Buy In -
50m HS Walk
- Then 3 Rounds -
50 Box Jump @ 24/20"
80 Double Under
* Feel free to adjust the HS walk distance ot suit your ability - if you cannot walk 10m UB, reduce to 30m etc
* Can’t HS Walk? TRY!! Or do xv2 Alt Shoulder Taps against a wall
* Only complete if you are NOT following the Athlete Program

Tuesday

Wednesday

Part A
AMQRAP 10:00
5 - 30 Triple Under
20 Alt Pistol Kick Out
10 - 20 Parallette Shoot Through
* For QUALITY - if you cannot Triple Under yet complete 30 DU - otherwise choose a rep range that challenges you or have 5 attempts at a Triple Under
* If you can complete the Shoot Through with a Rear Touch only, do that

Part B
3 RFQ
4 HS Around The World (2 each direction)
10 Rower Pike Crunch
10 Tempo Ring Push Up
1:30 Rest
* Make sure you're finishing in a full Pike position with hips as high as possible
* Tempo = 31X1

Part C
3 RFT
30 GHD Sit Up
20 HSPU
10 Bar Muscle Up
* If you cannot BMU complete Belly to Bar Pull Ups for C2B's
* Only complete if you are NOT following the Athlete Program

Thursday

Friday

Part A
15:00 Running Clock
- 0:00 - 5:00 -
E30S for 5:00
1 Strict Ring Muscle Up
- 5:00 - 10:00 -
EMOM 5:00
5 Rocking Muscle Up Transitions (Or 0:20 - 0:30 Ring Dip Hold)
- 10:00 - 15:00 -
EMOM 5:00
3 - 5 Kipping Ring Muscle Up
* Check out the Gymnastics Movement Library for progressions
* Rocking MU Transition: https://www.youtube.com/watch?v=Ts8fcRsein4

Part B
Establish
1 RM Box Jump from seated
* Sit so your legs are at 90’, then explode up onto the box in front of you
* Only complete if you are NOT following the Athlete Program

Part C
1 RFT
100 Alt Pistols
* If you cannot Pistol yet complete As Low As Possible with a marker - a box or stack of plates, just don't rest on them!

Saturday

Part A
EMOM 10:00
Min 1, 3, 5...) 2 Wall Walk + ME Wall Facing Strict HSPU
Min 2, 4, 6...) 1 - 3 Rope Climb
* If you need to you can use a few Ab Mats for the Wall Facing HSPU

Part B
5 RFQ
1 Skin the Cat with 3s Pause at end range
1:00 Parallette Tuck Hold
10m Seal Walk
1:00 rest
* Push yourself on the Skin the Cat, try to really extend at end range and return to the start position as slowly as possible

Part C
AMRAP 15:00
20 C2B
30 Box Jump @ 24/20”
20 T2B
30 Push Up
* Only complete if you are NOT following the Athlete Program