Friday, March 24, 2023

BUILT Program

Skill / Stamina Development

Option 1:

AMRAP 4 x 2 Rounds

5 Unbroken Bar Muscle-ups

4 Unbroken Bar Muscle-ups

3 Unbroken Bar Muscle-ups

Rest 2 Mins between AMRAPs

Option 2:

AMRAP 4 x 2 Rounds

3 Bar Muscle-ups

Rest 15 - 30s

2 Bar Muscle-ups

Rest 15 - 30s

1 Bar Muscle-up

Rest 15 - 30s

Rest 2 Mins between AMRAPs

Option 3:

EMOM x 4 Rounds

1 Big Set of Banded Strict Pull-ups

Rest 2 Mins between EMOMs

EMOM x 4 Rounds

1 Big Set of Ring Rows

Stimulus: Skill/Stamina

Conditioning

AMRAP 12 with a partner

P1: 10 Rigs Farmer's Carry (Heavy - 30s - 70s)

P2: Max Push ups

Partners switch movements after each Farmer's Carry

Stimulus: Sustain

Target: 100 - 200+ Push ups total