Thursday 06.08.2026
- Nicole Ascott
- Aug 2
- 2 min read
Conditioning:
A. Week 10 – Ring Series 3/4:
Muscle Up Fundamentals: False Grip Ring Pull Up & Strict Muscle Up
B. 18 Min AMRAP:
300m Run
7 Strict Chin Ups
7 Bar Dips
7m Arms only Sled Pull (50/35kg)
7 Push Ups
Skill & Strength:
A. See Fitness
B. 18 Min AMRAP:
3 Strict Muscle Ups (3 False Pull + 3 Ring Dips + 3 Low Ring Strict Transitions)
10m HS Walk (if you can do easy unbroken, add some risers to walk over)
60 sec recovery ride
3 Swing into inverted Tuck Pull
3 (2 sec) Wide and Turned out bottom of Ring Hold
60 sec recovery ride
Comp Class:
A. tttTD #350
10 Rounds for time:
10 Toes to Bar
10 alt DB Snatches (22.5/15kg)
*15 min cap
B. BEEPOP & RUNSTEADY: RUN AND BURPEES COMBO
Progressions week 2: (These won't
B1. For time
3 sets
200m run
14 bar facing burpees
200m run
- 1 min rest -
*rest 4 min*
3 sets
8 bar facing burpees
400m run
12 bar facing burpees
- 1 min rest -
**Training targets for these pieces - running faster than your initial test average pace for the 600's, and getting used to carrying that high HR into the burpees. Your burpee pace should also be faster than the initial test, but not by much. We don't want sprint burpees in this setup; we want something that is fast but controlled. Ideally, picture your target effort for the last 40 reps, and try to hold that kind of cycle rate.
B2. 4 rounds @ strong effort
Bike erg 500m @ med-high damper
12 hand-release pushups
*This is extra accumulation work to help you improve muscle endurance for the test-retest. Ideally, this is a combination of back-and-forth leg and arm pump that allows you to keep moving while still getting used to working through fatigue."
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