Date: Tuesday, May 27, 2025
Theme: Mid-Week Intensity: Thrusters & Bar Muscle-ups
Warm-up (10-15 minutes)
- 5 minutes of light cardio (e.g., Rower, Air Bike, or light Jogging)
- Dynamic Stretching and Mobility:
- PVC Pass Throughs (10 reps)
- Empty Barbell Overhead Squats (5 reps, focus on mobility)
- Scapular Pulls on Bar (8-10 reps, focus on engaging lats)
- Kipping Swings on Bar (8-10 reps, practice rhythm for pull-ups/muscle-ups)
- Air Squats (10 reps)
- Push-ups (10 reps)
Skill / Strength (15-20 minutes)
Bar Muscle-up / Chest-to-Bar Pull-up Development
- Spend time practicing the Bar Muscle-up or its progressions. If Bar Muscle-ups are a goal, focus on the transition.
- Bar Muscle-up Progressions:
- False Grip Swings: 5-8 reps (practice getting comfortable with false grip if using).
- Low Ring Transitions: Use a low set of rings or a low bar to practice the “pull-over” portion of the muscle-up.
- Kipping Bar Muscle-up attempts: Focus on a powerful kip and quick turnover.
- Chest-to-Bar Pull-up Focus:
- If Bar Muscle-ups are not yet consistent, focus on Chest-to-Bar Pull-ups. Practice strong, aggressive pull-ups where the chest clearly touches the bar.
- Scaling Review: Review scaling options for the WOD (e.g., banded muscle-ups, jumping muscle-ups, chest-to-bar pull-ups, jumping chest-to-bar).
Workout of the Day (WOD)
Format: AMRAP (As Many Rounds As Possible) in 15 Minutes
The Workout: “Tuesday Torque”
Complete as many rounds and repetitions as possible in 15 minutes of:
- 10 Thrusters (Suggested Weight: 95 lbs for men / 65 lbs for women)
- 8 Bar Muscle-ups
- 20 Double Unders
Explanation: At the call of 3-2-1-GO, begin performing 10 Thrusters. Once complete, move immediately to 8 Bar Muscle-ups. After the muscle-ups, complete 20 Double Unders. This constitutes one round. Continue repeating this sequence for 15 minutes, accumulating as many full rounds and additional repetitions as possible. Your score will be the total number of rounds and reps completed (e.g., 5 Rounds + 10 Thrusters + 5 Bar Muscle-ups).
WOD Movement Standards:
- Thruster: Start in a front squat position with the barbell in the front rack. Squat below parallel (hip crease below knee). Drive up through the squat, directly transitioning into a press overhead with the barbell locked out above your head. The movement must be continuous.
- Bar Muscle-up: Start hanging from the pull-up bar with arms fully extended. Pull and transition over the bar, finishing with arms locked out above the bar. Kipping is permitted.
- Double Under: The jump rope must pass under your feet twice for every single jump.
Scaling Options for the WOD:
- Thruster:
- Reduce the weight (e.g., 75/55 lbs, or use dumbbells/kettlebells).
- Reduce the number of repetitions (e.g., 8 or 6 Thrusters).
- Bar Muscle-up:
- Chest-to-Bar Pull-ups (e.g., 8-10 reps).
- Pull-ups (chin over bar, e.g., 10-12 reps).
- Jumping Bar Muscle-ups or Banded Bar Muscle-ups.
- Ring Rows or Jumping Pull-ups.
- Double Under:
- Single Unders (3x the reps, e.g., 60 Single Unders).
- Plate Hops (jump over a low plate back and forth, e.g., 20 reps).
- Jumping Jacks (20 reps).
Cool-down (5-10 minutes)
- Perform static stretches focusing on:
- Shoulders and Lats (e.g., Lat stretch on a bar, overhead triceps stretch)
- Quads and Glutes (e.g., Couch stretch, pigeon pose)
- Wrist and Forearm stretches.
Score: Your score for this WOD is the total number of rounds and repetitions completed within the 15-minute time cap.
Push your pace and focus on consistent movement in “Tuesday Torque”!