Alyssa Murray
GymnasticsAre you ready to get your first bar muscle up? BMU Basics is designed for athletes that have 3+ strict pull-ups and are ready to unlock the next skill. You'll spend 20-30 minutes a day, 3 days a week, working on strict pull strength, drilling bar muscle up basics, and strengthening your grip and core. Get your first bar muscle up and get ready to crush the next Crossfit Open!
Features1 sessions per week
Must use App app to view and log training
Program Training
A
Ring Rows
3 x 8
B
Plank
1 x 0:30
C
Banded Lat Pull Down
3 x 10
D
Kip Swings
3 x 10
A
Scapuler Pull Up
3 x 8
B
Pull-Up
3 x 5
C
Negative Pull Up
3 x 3
D
Hollow Hold
3 x 0:30
A
Ring Rows
3 x 8
B
Plank
1 x 0:30
C
Banded Lat Pull Down
3 x 10
D
Kip Swings
3 x 10
A
2+ 1n Kipping Pull-Up
3 x 4
B
Hanging Leg Raise
3 x 10
C
Banded Lat Pull Down
3 x 12
D
Ring Rows
3 x 8
A
Ring Rows
3 x 8
B
Plank
1 x 0:30
C
Banded Lat Pull Down
3 x 10
D
Kip Swings
3 x 10
A
Active Hang
3 x 0:30
B
Ring Dip
3 x 6
C
Russian Twist
3 x 20
D
Hollow Rock
3 x 15
