Thanksgiving Throwdown
Workout Details
EMOM for 30 Minutes:
Complete 5 Rounds of Each Movement:
75% BW
75% BW
200% BW
Coaching Tips
Strategy
- 1Break up the muscle-ups if needed into smaller sets to maintain form throughout the workout.
- 2For the sled push, focus on driving your feet and maintaining a strong core to facilitate a powerful push.
- 3Consider pacing your assault bike effort to avoid burnout since it comes after the sled push and muscle-ups.
- 4Use your rest periods wisely; check your form, hydrate, and prepare for the next round.
- 5During the front squats and push presses, prioritize technique over speed; this will help increase weight over time.
Safety Considerations
Technical Focus
Ensure proper form during muscle-ups to avoid shoulder injuries.
Recommended Warm-Up
General Warm-Up:
- 500m Row(Moderate pace to raise heart rate.)
Mobility:
- 10 each side Thoracic Spine Rotations
- 10 Shoulder Dislocates with PVC Pipe
- 30 sec each side Hips Flexor Stretch
Activation: 2 Rounds of:
3 rounds- 5 Front Squat(Using a light weight.)
- 5 Push Press(Using a light weight.)
- 5 each Muscle-Up Progression (Ring Rows + Dips)(Focus on the transition.)
- 10m Sled Push(With light weight.)
Scaling Options
Intermediate
Reduce weight for the front squats and push presses by ~20%, modify muscle-ups to banded pull-ups, and reduce sled weight to 150% BW.
- 1
front squat
Reduce weight by ~20%
Weight: 130/90 lbs (59/41 kg)
- 2
push press
Reduce weight by ~20%
Weight: 130/90 lbs (59/41 kg)
- 3
muscle up
Banded Pull-ups
- 4
sled push
Reduce to 150% BW
Weight: 300/200 lbs (136/91 kg)
Scaled
Reduce weight for the front squats and push presses by ~40%, replace muscle-ups with ring rows or assisted pull-ups, and sled push by 100% BW.
- 1
front squat
Reduce weight by ~40%
Weight: 100/70 lbs (45/32 kg)
- 2
push press
Reduce weight by ~40%
Weight: 100/70 lbs (45/32 kg)
- 3
muscle up
Ring Rows or Assisted Pull-ups
- 4
sled push
Reduce to 100% BW
Weight: 200/140 lbs (91/64 kg)
Discover More Workouts
Morrison
50-40-30-20-10