AMRAPMetcon15:00
Rogue Bar Muscle-Up & Pistol Mayhem
Gymnastics
Monostructural
Solo
Workout Details
AMRAP
15:00
AMRAP in 15 minutes:
20Pistol
10 per leg
200 mRun
2Bar Muscle-Up
Coaching Tips
Strategy
- 1Pace yourself on the Run to ensure you have enough energy for the bodyweight movements. Aim for consistency rather than speed.
- 2When executing the Pistols, focus on maintaining balance and proper form — consider utilizing a wall for stability if needed.
- 3Muscle-Ups may be challenging; consider breaking them into smaller manageable sets if you struggle with them unbroken. Aim for a quick recovery between exercises.
Safety Considerations
Technical Focus
Watch for knee stability during Pistols and ensure proper pulling technique during Muscle-Ups.
Recommended Warm-Up
General Warm-Up:
- 200m Run - 1 min easy(Light jog to get the heart rate up.)
Mobility:
- 10 Ankle Mobility Stretch(Dynamic ankle circles to prepare for Pistols.)
- 10 Hip Flexor Stretch(Stretch each side to enhance mobility for Pistols.)
- 10 Shoulder Dislocates(Use a band or stick for shoulder preparation.)
Activation:
3 rounds- 10 Bodyweight Squat(Focus on depth and stability.)
- 5 per leg Pistol Progression(Perform Pistol squats to a low box for control.)
- 5 Jumping Pull-Ups(Engage the same muscles as the Muscle-Up.)
Scaling Options
Intermediate
Reduce difficulty of movements but keep structure.
- 1
pistol
Assisted Pistols or Pistol to a lower surface.
- 2
run
Increase distance to a 150m Run.
- 3
bar muscle up
Band-Assisted Bar Muscle-Ups.
Scaled
Take easier variations of complex movements.
- 1
pistol
Box Squats or Air Squats.
- 2
run
Reduce distance to 100m Run.
- 3
bar muscle up
Ring Rows + Push-Ups.