Thursday Workout: Muscle Ups and Burpee Box Jumps

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STRENGTH

Weighted Pull-up, 5-5-5

WOD

Level 1

OTM 12:

  • Even Minutes: Ring Row x 5-10, Russian Kettlebell Swing (35/15) x 10
  • Odd Minutes: Burpee Box Step Up (18/12) x 5

Level 2

OTM 14:

  • Even Minutes: Muscle Up x 2-3, Kettlebell Swing (70/53) x 10
  • Odd Minutes: Burpee Over the Box Jump (24/20) x 5-7

*Notes: You perform the work at the top of the minute and then rest for the remainder of the minute.  For example, if doing level 2: at “3-2-1 Go” you will do 2-3 Muscle Ups and 10 Kettlebell Swings, then rest until the top of the next minute, where you will then do 5-7 Burpee “Over the Box” Jumps.

Record Muscle Up variation (and reps), KB weight, and Burpee Box Jump Reps per round.  Scale so that you are able to complete the work within the minute.

**Scale Muscle Ups to most challenging pulling variation for you. Ring muscle up –> bar muscle up –> strict chest to bar pull-up –> weighted pull-up –> strict pull-up–> strict banded pull-up –> pull-up negative, etc.

13 thoughts on “Thursday Workout: Muscle Ups and Burpee Box Jumps

  1. Pull Ups: thin purple band
    WOD: MU progression to dips, 24″ x 6 and 53#

  2. PU: blue band
    WOD: 3 bbpu + 3 box dips; 35# kb; 6 20″ box burpees per round

  3. 25#
    7 ring dips, 70#, 7

  4. PU: 2 reps @ 10#, 5 @ 5#, then 2 rds of 5 strict unweighted
    WOD: 3 kipping PUs + 3 box dips w/ feet on 12″ box, 53# Russians, 7 20″ burpee box jumps

  5. Track work- 1/4 mile, then 100’s x 8
    Cleans- 95# 2 OTM for 10 min.
    PU’s w/ 20 # x 2
    WOD- 2-3 red band MU’s, 45# russian, 6 burpee box jumps

  6. PU: 45#
    WOD: 2 Bar MU, 53# KB, 5 burpee box jumps

  7. PU: up to 50#
    W-O-D: 2 mu, 6 KB swings, 10 box jumps

  8. PU to 35#
    WOD: 3, 10, 7 (last 2 rounds were 1 mu each)

  9. PU: 45#
    WOD: 3 mu, 10 kb, 7 bbj
    (only got 2 mu’s in last round)

  10. PU 15# w/ belt
    WOD 2-3 strict PU, 2-3 ring dips w red band, 6-8 Kbs 45#, 6-8 bbj

  11. PU: 35#
    WOD: started w/ 5 PU and 5 ring dips… switched to alternating 5 PU’s and 3-5 ring dips, 70#, 4 KBS @ 70# and last 3 @ 53#, 5 bbj

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