Wednesday, March 25, 2026

BUILT Program - NEW TRAINING PHASE

Gymnastics

On 10 Minute Clock:

Muscle Up skill development:

Options:

Advanced: Climb the ladder: 1 drop, then 2 and drop, then 3, etc. until you can't complete. Rest 2/3 mins then go again

Intermediate: Practice linking 2 - 3 reps

Skill Development:

  - Banded OR Jumping Muscle Ups

  - Low Band Transitions

  - Transition drills

  - Kipping with Lat push down to try to 'see over the bar'

Stimulus: Skill development

Conditioning

AMRAP 14

  7/5 Muscle Ups OR Burpee Pull Up

  14 Box Jump Overs (24/20)

  21 DB Snatches (50/35)

Stimulus: Sustain

Target: 3 - 4+ Rounds