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Workout of the Day – Tuesday August 13th, 2019 “Swole Cycle”

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Gymnastics TTB+C2B+MU (Time)

Gymnastic Focus Work

5 Rounds For Time:

4 Toes to Bar + 3 Chest to Bar Pull-ups + 2 Bar Muscle-ups

*Every Break: 150 Meter Row

**Scale Option

If You are Subbing for Chest to Bars & Bar Muscle-ups, Complete the Following Complex:

6 Toes to Bar, 5 Pull-ups, 4 Chest to Bar Pull-ups
The workout starts on gymnastic complex, with any break on the bar requiring a trip to the rower for 150 meters

You can do as as many unbroken complexes in a row as you’d like, there is no need to stop after the bar muscle-ups

If you do choose to break after the 4 bar muscle-ups, or at any point, that would require a 150 meter row

There is no need to row following your final bar muscle-up in round 5

Pick a rep scheme and/or variations that you can complete 1 full complex unbroken when fresh

There is also the option to shorten the total volume to 3 or 4 rounds

Strength

Strict Press (5X3)

Build to a heavy triple

Metcon

Swole Cycle (AMRAP – Reps)

8 Rounds of 20 Seconds On / 10 Seconds Off:

Strict Pull-ups

Assault Bike/Row Calories

Strict Handstand Push-ups

Assault Bike/Row Calories

You’ll complete all 8 rounds at the strict pull-ups before moving to the 8 rounds of assault bike, and so on…

Your score at the end of the 16 minutes is the total reps completed during your work stations
Below are some potential strategies from the strict movements:

Pick a goal number for each of the 20 seconds windows (for example 5 reps x 8 rounds = 40 total reps)

Work for 15 seconds straight, then rest for 15 seconds (gives you 5 more seconds of rest)

Try to get in 2 quick sets during the 20 second work window (10 on, 5 off, 5 on)

Work for all 20 seconds if you think that is sustainable