Partner Workout
AMRAP 2 Minutes
12 Synchro Dumbbell Front Squats (2×50/35)
24 Dumbbell Deadlifts (2×50/35) (split as needed)
Max Reps Bar Muscle Ups (1 person working at a time)
-Rest 1 minute b/t sets-
*Complete sets until you accumulate 75 Bar Muscle Ups combined
*Max of 7 sets
*Complete sets until you accumulate 40 Bar Muscle Ups.
Intended Workout RPE: 9.5-10 – 95-100% – near max to max intensity
• Target Time: sub 14 minutes (5 sets)
• Time Cap: 20 minutes (7 sets)
*Do a set every 3 minutes
5 Dumbbell Bench Press @5/10 RPE
3 Strict Pull Ups
4 Dumbbell Bench Press @6/10 RPE
3 Strict Pull Ups
3 Dumbbell Bench Press @7/10 RPE
3 Strict Pull Ups
5 Dumbbell Bench Press @6/10 RPE
3 Strict Pull Ups
4 Dumbbell Bench Press @7/10 RPE
3 Strict Pull Ups
3 Dumbbell Bench Press @8/10 RPE
3 Strict Pull Ups
5 Dumbbell Bench Press @7/10 RPE
3 Strict Pull Ups
4 Dumbbell Bench Press @8/10 RPE
3 Strict Pull Ups
3 Dumbbell Bench Press @9/10 RPE
3 Strict Pull Ups
Crossover Symmetry Activation OR Banded 7s
– Perform 7 reps of each movement
2. Movement Prep/Activation and Increasing Heart Rate
Front Squat Skill Transfer Exercises
-Then-
15 Banded Good Morning
10 Single Arm KB Deadlift R/L (Light-Moderate)
-Then-
10 Kip to Swing
5 Box Dip
-Then-
Warm up to workout weights w/1 Bar Muscle Up after each weight increase.
4. Workout Prep
1 set (at workout pace):
2 Synchro Dumbbell Front Squat (at workout weight)
2 Dumbbell Deadlift (at workout weight)
2 Bar Muscle Up