For TimeGymnasticsBenchmark
BAMF V3
Gymnastics
Solo
Workout Details
For Time
For Time:
21Pull-Up
15Chest-to-Bar Pull-Up
9Bar Muscle-Up
Coaching Tips
Strategy
- 1Pace yourself, especially on the Pull-Ups, to avoid premature fatigue.
- 2For the Chest-to-Bar Pull-Ups, focus on pulling higher to reduce the number of reps but keep the integrity of each rep.
- 3Plan your transitions carefully between movements to minimize downtime.
- 4Keep your core tight throughout all movements to maintain form and efficiency.
- 5If fatigue sets in, consider breaking up your reps into smaller, manageable sets rather than going for large sets. If you do struggle, consider using bands.
Safety Considerations
Technical Focus
Ensure proper shoulder engagement during movements to prevent strain.
Recommended Warm-Up
General Warm-Up:
- 2-3 min Jump Rope(Light pace for warming up.)
Mobility:
- 10-15 Shoulder Dislocates with Band(Focus on keeping a wide grip.)
- 5-10 Thoracic Spine Rotations(Enhance upper body mobility.)
- 5-10 Wrist Stretch(Important for supporting your body weight.)
Activation:
2 rounds- 5-10 Pull-Up (light tempo)(Focus on explosive movement.)
- 5-10 Bar Muscle-Up Transitions (with low support)(Practice swing and transition to prepare for muscle-ups.)
Scaling Options
Intermediate
Reduce reps for a manageable challenge while maintaining intensity.
- 1
pull up
Banded Pull-Ups
- 2
chest to bar pull up
Regular Pull-Ups
- 3
bar muscle up
Pull-Ups + Dips
Scaled
Simplify the movement or reduce the volume significantly for foundational work.
- 1
pull up
Assisted Pull-Ups
- 2
chest to bar pull up
Banded Pull-Ups
- 3
bar muscle up
Bar Rows + Dips