“If one does not fail at times, then one has not challenged himself.” -Ferdinand Porsche

APK WOD 9-3-14

Start with an APK Warm-Up

Rubberbanditz Band Training Week!

This week we’ll be doing workouts that involve the Rubberbanditz Band Training Kit. Stay tuned for the week and we’ll be releasing a brand new training tip video! Subscribers to the WOD get 10% our band kits this week only! Use the code “bandcamp10” at checkout!

Today we’ll be doing medium-high rep Muscle-Ups!

Bands are the number 1 tool for assisting with developing the strength for muscle-ups. Check out This Video for a how-to. If you can already do a muscle-up, when it gets to the higher reps, it’s best to use a band to complete the set rather than relying on more rest.

This workout simulates the stresses of a parkour run or chase scenario where running a climbing are key.

The workout:

  • Run 200 meters
  • Do 20 Muscle-Ups
  • Run 400 meters
  • Do 15 Muscle-Ups
  • Run 800 meters
  • Do 12 Muscle-Ups
  • Run 200 meters
  • Do 20 Muscle-Ups

Finish up with a stretch