Level 1

5 Rounds for working time of:

9 Ring Rows, 9 box dips

10 Burpees

20 Jump Split Lunges

-Rest for 2 minutes after each round

Level 2

5 Rounds for working time of:

3 Pull Ups and 3 Dips

15 Burpees

20 Jump Split Lunges

-Rest for 2 minutes after each round

Level 3

5 Rounds for working time of:

6 Pull Ups / 6 Ring Dips

15 Burpees

20 Jump Split Lunges

-Rest for 2 minutes after each round

Level 4 Rx

5 Rounds for working time of:

3/2 Muscle Ups

15 Burpees

20 Jump Split Lunges

-Rest for 2 minutes after each round

Motivation

Wednesday Sarah must have just been testing me.  Thursday morning she got out of bed, woke Morgan up, and then asked if I could handle the kids for the morning.  The flu that is going around must be pretty bad if it is keeping Sarah down.  So, I’m doing my best to not have everything fall apart.  Sarah makes it look so easy.

Strength

Day 1, 2 or 3

Strategy

Don’t avoid this workout just because of the Burpees.  The goal of the programming is to make you as well rounded an athlete as possible.  Good athletes will spend a majority of their time working the fundamentals.  Today’s workout allows you to assess where you are.  A muscle up is nothing more than a pull up and a dip.  A burpee is merely a squat and a push up.  Jump split lunges are a lunge with the coordination and explosive power to jump and switch.  How good are you?  A well rounded athlete will be able to do Level 4 today.  A good athlete will not only be capable of completing the workout but will have a total working time of 7 minutes and 30 seconds.  The goal is to do the common uncommonly well.  If we are not capable of doing today’s workout then how can one expect to do the more advanced movements.  The muscle up takes fast elbows to get into the dip position.  Not much different from a clean.  You can’t clean heavy weight if you don’t have fast elbows.  There are only three fundamental movements the human body does.  It pushes, pulls, and squats up and down.  We have a million versions and combinations of these three movements.  Get good at these and you can do everything else.  More push ups, pull ups, and squats.  The only way to get better at these movements is to do them.  Doing curls and tricep extensions for example don’t make you better and push ups or pull ups.  These are movements you have to do to get better at them.

Get more Awesome:  16 Overhead squats (Technique)