Jan. 11, 2022

"Mount Vesuvius"

For time:

30 GHD Sit-ups

15 Bar Muscle-ups

20 GHD Sit-ups

10 Bar Muscle-ups

10 GHD Sit-ups

5 Bar Muscle-ups

*GHD Sit-ups or Plate Weighted Sit-ups, 15/10 lbs

Time domain: 7-11 mins

Time cap: 15 mins

The goal today with this workout is a high interference gymnastics focused couplet. GHD sit-ups will definitely create a little more of a challenge on the kip, so focusing on really pressing through the lats and driving up and around the bar will be more necessary than ever. Today’s special challenge for the gymnastics is to go unbroken and see what type of time you can throw down. For those that are moderate level to the bar muscle-up we want to think about what type of sets will yield the most consistency and least amount of rest between sets. Sometimes even quick sets of 2 can yield a better time than big sets if the rest is held to a quick reset.

L2:

For time:

30 Weighted Sit-ups, 15/10 lbs

15 Burpee Chest-to-bar Pull-ups

20 Weighted Sit-ups, 15/10 lbs

10 Burpee Chest-to-bar Pull-ups

10 Weighted Sit-ups, 15/10 lbs

5 Burpee Chest-to-bar Pull-ups

L1:

For time:

30 AbMat Sit-ups

15 Burpee Jumping Pull-ups

20 AbMat Sit-ups

10 Burpee Jumping Pull-ups

10 AbMat Sit-ups

5 Burpee Jumping Pull-ups

Limited Equipment Variation:

For time:

30 Weighted Sit-ups- dumbbell or bag

15 Burpee Chest-to-bar Pull-ups

20 Weighted Sit-ups

10 Burpee Chest-to-bar Pull-ups

10 Weighted Sit-ups

5 Burpee Chest-to-bar Pull-ups

Bodyweight Variation:

For time:

30 V-ups

15 Burpee Pull-ups

20 V-ups

10 Burpee Pull-ups

10 V-ups

5 Burpee Pull-ups