Thursday, October 1, 2026

BUILT Program

Gymnastics

On 12 Min clock:

Muscle Up Prep and Movement Practice

  - 10 Scap Pulls

  - 10 Kip Swings

  - 5 Transition Drills - low ring or banded

  - 3 Jumping Muscle Ups

 - Muscle Up / Strict M-Up practice

Conditioning

AMRAP 25

  Run 800m OR 2.0/1.8k Air Bike

  9/7 Muscle Ups*

Stimulus: Sustain

Target: 3 - 4+ Rounds

*Leveling options:

  - Few M-Up reps

  - 10 - 15 Strict Pull Ups / Ring Rows + 10 - 15 Dips/Push Ups/Bench Dips

  - 9 Burpee Pull Ups