Guest Programmer – Rob Lawson
For time:
800-meter run
30 burpee bar muscle-ups
800-meter run
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Scaling:
Thirty bar muscle-ups for time is a well-known benchmark. Today, we’ll add a burpee to each bar muscle-up and sandwich them between 800-meter runs. This is a nice progression from the burpee pull-ups we saw on 240430.
The burpee bar muscle-up is a forgotten tool when developing bar muscle-up capacity because effectively, you’re doing 30 single bar muscle-ups. The first bar muscle-up of a set is arguably the hardest, as when you come down from the top of the first rep, you can naturally generate more swing and a bigger kip into consecutive reps. Today, the goal is to make that first bar muscle-up a little easier by practicing it 30 times.
The first 800-meter run should raise the heart rate, and the burpee will cause core fatigue and pushing redundancy with the bar muscle-up, so this workout does get grimy. The burpee quickly becomes a mental test of making sure you keep moving. Finishing with the run means we can let loose and push the pace — aim to finish the last 800 meters faster than the first.
A great goal is to complete this workout in sub-15 minutes, and those who really want to push can aim for the 10-minute mark.
Intermediate option /For time:
600-meter run
30 burpee jumping bar muscle-ups
600-meter run
*Use a pull-up bar that is elbow height when your arms are overhead.
Beginner option / For time:
400-meter run
20 burpee low-ring muscle-up transitions
400-meter run
*Perform a burpee, and then a single low-ring muscle-up transitio