For TimeMetconBenchmark25:00
The Pool
10 Rounds
Monostructural
Gymnastics
Solo
Workout Details
For Time
25:00
10 Rounds for Time:
25 ydSwim
3Bar Muscle-Up
25 ydSwim
Coaching Tips
Strategy
- 1Pace yourself on the swims, maintaining a steady rhythm to save energy for the muscle-ups.
- 2For the Bar Muscle-Ups, focus on technique over speed; break them into singles if necessary to maintain form.
- 3Utilize the rest during the swim to recover your breath before the next muscle-up effort.
- 4Keep your transitions efficient, moving quickly from the pool to the bar.
- 5Consider practicing muscle-up progressions or techniques if you're unsure about fully completing them.
Safety Considerations
Technical Focus
Ensure full extension at the bottom and control during the transition of the Bar Muscle-Up.
Recommended Warm-Up
General Warm-Up:
- 1 min easy Swim - 1 min(Easy pace swimming to warm up.)
Mobility Work:
- 5-10 each side Shoulder Stretch - 1 min(Focus on shoulders and chest.)
- 5-10 each side Wrist Flexor Stretch - 1 min(Prepare wrists for muscle-ups.)
Activation Sets:
2 rounds- 3-5 Bar Muscle-Up Progressions(Drill muscle-up transition and technique.)
- 5-10 Swim with Resistance Bands - 2 min(Light bands to prep for swim movements.)
Scaling Options
Intermediate
Reduce the number of Bar Muscle-Ups and modify swim distance.
- 1
bar muscle up
Reduce to 2 Bar Muscle-Ups.
- 2
swim
Swim 15 yards.
Scaled
Substitute Bar Muscle-Ups and swim distance.
- 1
bar muscle up
Perform 3 Jumping Bar Muscle-Ups or 3 Ring Rows.
- 2
swim
Swim 10 yards as an alternative.