Who would of thunk it, a rower! Cool! It's not all that surprising though. With something like 10,000 affiliates and the popularity of CrossFit it seems that most people will have access to one. So, how should you go about this workout?
First and foremost, if you do NOT have muscle ups, sprint like a bat outta hell. The tie breaker is your only saving grace on this workout. OK, that takes care of that.
This is a straight up conditioning workout so be sure to get your heard rate up and get a sweat going. You'll want to get a lot of good mobilizing of the shoulders and arms as well. If anything is going to give way here it'll be the grip and the lats. I'm not a fan of giving very direct warm up instruction, just be surer to really warm this one up.
Pace, pace, pace. For you competitive athletes you could probably do this in 1:30 if you went all out. But I suggest you slow things down and get this done between 2-3 minutes, The fact of the matter is, losing 15-30 seconds on the rower means nothing. Save your energy to move better on muscle ups. So slow it down.
- Ease up on your grip for the entire row. Don't grip the thing tightly.
- Set the damper to a lower setting. (I am seeing many people actually UP the damper setting. I don't like that as it will force you to use more grip and more lats. Take it to a 4 setting or so, and let your legs do the work). Try to stick to the same pace the entire row so that you get off it feeling strong.
Toes To Bar:
I like Carl Paoli's tip of getting that pinkie joint up and over the bar. The goal is that if you get a solid position of holding on to the bar, you use less energy and save your grip. Besides that, pace this out. You don't want to get to singles. But if you do, I found that getting a rep-popping off the bar-turning around-getting a rep, is a really fast singles rhythm.
I suggest hitting a set of 10, then doing 5-8 until that seems challenging, then go to 3's
If you know how to use your legs on this, do that. This means that you'll practically jump every rep, but it saves SO much energy in your arms. Basically: throw with your legs. A lot of people are suggesting you to with a huge set here, try to finish this off fast. Again, the goal is the muscle ups for the competitors out there, so I would honestly suggest you break this up as 4 sets of 10. You'll be really freaking gassed at this point and hitting a set of 30+ is could take so much out of you. Do 10, rest 3-5 seconds. You'll "lose" 9-15 seconds here. And as with the rower, losing a few seconds here is worth it to have energy on the muscle ups.
Singles. Don't waist your time on the eccentric, that will crush you for the muscle ups. Catch the bar, make sure you get the rep, then dump it. Ideally you use plates that have minimal bounce. You'd want to get immediately back on the bar the second you drop it.
You are either attempting to get as many muscle up as you can, or getting back to the rower and getting as many calories as you can. If you can bang out 10+ unbroken when fresh, then hitting triples is probably our best bet. Maybe even hitting a set of 5 as an opener. If you're not a stud on the rings, go to singles quickly and minimize you're rest.
The thing to remember here is that it's either an APRAP muscle ups, or get the heck back to the rowing machine, so be smart. You want to get through the rings fast as hell, but you DO NOT want to miss reps. Know yourself enough to take the rest you need to not miss reps. Especially don;t miss on the lock out. Be deliberate there and show those elbows locking out.
If you are one of the good ones who gets back to the rower, go all out. There is no pacing on round two; just get reps!
Some More Tips:
If you have the Reebok weightlifting shoes that are a little ore mobile, wear them. Shoot, if you like the added weight on your feet for kipping exercises, go ahead and wear your Romeleos if you want. The heel will help on the row, wall balls, and cleans, and probably won't hurt you all that much on the bar and rings.
Stay relaxed! One of the worst things you can do on workouts that have fatigued muscle ups is tense up and/or get frustrated. Find a tempo, stay relaxed, stick to it. This is 14 minutes of a LOT of movement, so stay within yourself.
Most of all, have fun!
Never Stop, GET FIT.
Today's workout called for a ton of loading to the front of my body. I had heavy squat cleans, and then supplemental front squats. My goal was 260# on the cleans and I was able to get that lift with almost no trouble. The only issue was keeping the bar racked on my right shoulder as I drove UP from the bottom position. Thanks to my baseball past, I have some limited range of motion through my shoulders and the connective muscles. My lat (big muscle along the sides of the back) on the right side is a good deal tighter so that "elbow up" position with the bar on my shoulders gets a little tough as the weight gets heavier. This opened my eyes to the need of some serious mobility and self-myofascial work on my right side. I am gunning for a solid 295# on this in the next month or two.
Getting some additional front squat work was helpful, and I got 4 rounds of 4 reps getting up to 255# very comfortably. I am feeling stronger and stronger with this lift, and I know I'll be able to push this into the mid 300's for a single soon enough! Then I moved on to the burn!
I had 20 muscle ups for time. Ugh. I pulled off the first 10 pretty well, then just moved to singles for the remainder of the time. I think I missed a total of 4 and finished in 7:17, NOT a good time. Even if I can't string 10 together, I should be able to bang 20 out in around 2-3 minutes. But the good thing was that I was able to feel a major set-back with how I approach these. I focus so much on the kip that I sometimes forget to pull. Then, I focus on my pull and forget to kip. When I get both together, I pop up so easily. Well then, pretty obvious what I need to do do, huh? Kip and pull simultaneously! Just do it Josh!
I then moved to 50 wall balls for time. Got this in 1:41 and felt very smooth. I may have slowed down just a hair at the end, but I did it all under control and unbroken. Happy with that time. Another little rest and I got 50 pull ups for time. I originally wrote out an AMRAP in 1 minute but had nobody to help me with the time, so I just went 50 all out. I banged out 30 straight, then 10, then 5 and 5 and finished in 1:07. This actually was pretty cool because now I have a good goal to work towards: 50 pull ups in sub-1 minute! I'll get that soon enough!
Going to get some good sleep tonight, and then it's on to some more tough training tomorrow and the rest of the week, I cant wait!!
Never Stop, GET FIT.
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