Fitness on a Saturday

Strength Metcon (No Measure) Muscle up work:

10 minutes to work on the following:


Hollow Body Position

False Grip Hanging

False Grip Strict Pull-up

False Grip Strict Chest to Ring Pull-up

Strict Tempo Ring Dips (33X1 or 55X1)

Feet Assisted Strict Muscle Up Transitions


Choose 2-3 and do 2-4 Sets x 4-6 Reps, Rest 1-2 Minutes Metcon (Time) For Time:

60 Calorie Assault Bike

10 Clean and Jerks, 135/95

90 Calorie Assault Bike

20 Clean and Jerks, 135/95

2000m Row

120 Calorie Assault Bike


*Partner's switch on the rower every 250m.

*The goal for this workout is between 20-25 Minutes. So cap is 25 minutes

* Girl/girl team 40/60/80

*Guy/girl team 50/75/100 #workoutoftheday #SouthJersey