Tuesday, July 1, 2025

BUILT Program

Gymnastic Skill

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 sets

  - Low Band Transitions

  - Transition drills

Conditioning

AMRAP 5 x 3 Rounds

  Run 2 Laps

  7/5 Muscle Ups OR 7 Burpee Pull Ups to 6" target

  Run 2 Laps

  Max Thrusters in remaining time*

  Rest 3 mins b/w AMRAPs

Weights:

M: 135/115/95

W: 95/75/65

Stimulus: Sustain

Target: 1:00 - 2:00 for thrusters each round