#WorkoutoftheWeek 5.6.2019
Welcome back to Monday. Time to get up and go. Our weekly Workout of the Week posts continue, this week stemming from some of my programming from Marcus Filly, a former Games Athlete who has since founded Revival Strength. His programming is all about slowing things down and going for tempo - while working on building the quality of things like Turkish Get Ups, negatives, and a lot of box squat work and various holds.
What I really like about it is he slows things down. He is making people go for quality over quantity, which I feel like should be the emphasis of CrossFit these days to help avoid injuries and more. Anyway, he does program some WOD’s, metcons and weekly challenges from time to time, and I thought this one was challenging enough to bring into the #WorkoutoftheWeek, so let’s get to it.
#WorkoutoftheWeek 5.6.2019
From: Marcus Filly of Revival Strength
For Time
50 Bar Muscle Ups
*Every time you break complete 30 Unbroken Wall Balls (30lbs/20lbs)
*scale loads and reps back as needed
Score = time completed
Recap: So, like I' said…I’ve been partaking in Marcus’ programming for the last month and have seen some real improvements on my strength, Mostly, I feel like I’ve been building and gaining strength on both sides by slowing things down and focusing on the quality, not quantity of my reps. Marcus’ programming tends to take me about an hour and a half or more at the gym, but it’s something I really really like.
Marcus will also post weekly challenges on his IG just about every week and this workout was one of them.
I think 50 bar muscle-ups is insane, and especially with this workout, where every time you break, you have to do 30 unbroken heavy wall balls. That is kind of bananas….I think I can do 10 bar muscle-ups unbroken, but even at that pace, I’d be doing 150 heavy wall balls….seems kind of steep!
For scaling options, you can do this with pull-ups, banded pull-ups, or simply lower the number of bar muscle-up reps, or heavy wall balls, to say….15 reps or 10 reps each time you break.
Either way, I thought this was the exact kind of down and dirty workout you’d see at something like regionals, a competition, or somewhere else where elite athletes would be competing.
Brutally tough workout and immediately caught my eye as a potential #WorkoutoftheWeek submission here. I’m going to give it a shot at some point, and will most likely scale some of the wall balls to maybe 20 unbroken and see if I can still get to 50 bar muscle-ups….awesome stuff here, and if you need help on your bar muscle-ups, watch the tutorial video down below.
Great stuff, feel free to follow @MarcusFilly on IG here and also @RevivalStrength here.
Find a good workout online or at your own gym? Submit it as a #Workoutoftheweek by emailing us at: staff@voyedgerx.com. Comment below and let us know what you think of this week’s workout!
More #WorkoutoftheWeek posts
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Here’s an awesome partner workout from one of our favorite boxes in Munich, Germany!
3 Rounds at 85% sustained effort: Run 200 meters, 5 CTB, 5 TTB, 5 Pull-ups, Assault Bike 400 meters, 4-6 Strict Ring Dips, 12 Hand-release push-ups, 200 M Row, Rest walk 2 minutes, 30 seconds between rounds
A little bit of everything here to build that strength!! Chest-to-bar pull-ups, Row, Strict Ring Dips, Ring Push-ups, Assault Bike and plenty of rest in between. Check it out!
3 Rounds For Time of: 30 Wallballs, 20/15 calories on the assault bike, 10 deadlifts, 65% of 1RM
4 RFT (rounds for time) starting every 6 minutes of: 12/10 cal row, 8 CTB pull-ups, 8 box jump overs, 16 KB swings = 70/53 lbs., 8 box jump overs, 8 TTB, 12/10 cal bike
AMRAP 10: 10 Power Cleans (155/103 lb), 10 Bar-Facing Burpees, 50 Double-Unders
#WorkoutoftheWeek 9.9.2019 comes to us from CrossFit LoDo in Denver, CO. Read more in the blog!
#WorkoutoftheWeek 9.2.2019 comes to us from Revival Strength and Marcus Filly’s ATS programming, Day 29.
For Time @ 75%: 18-14-10-8-6 reps of: Dual Russian Kettlebell Swings 70/53 , Dual Kettlebell Rack Reverse Lunges (total reps) 70/53, Rest 3mins. For Time @ 75% : 8-10-12-14-16 of: Burpee Plate Jumps, KB Snatch R 70/53 , KB Snatch L 70/53
#WorkoutoftheWeek 8.13.2019: Move Steady - Three Rounds For Time: 40m Single Arm KB Rack Carry/arm 70/53 , Assault Bike 1/.8 Miles , 15 Supine Toes to Bar 20X0 , 15 KB Sumo Jump Squats 70/53
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This weeks #WorkoutoftheWeek comes to us from @weightvestwod and is 120 pull-ups for time, but every time you break equals 15 jumping jacks. RX = weight vest 20 lbs.
Need some pro tips to help you get ready to start exercising? Read this!
Welcome back to another #WorkoutoftheWeek post. We have another one from Marcus FIlly’s Revival Strength programming. Read it down below in the post and submit a future #WorkoutoftheWeek post to us.
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We’re bringing you a workout all the way from Salzburg, Austria!
We dive into our first workout from our Prague to Munich trip!
This week’s workout comes to us from former Games Athlete and founder of Revival Strength, Marcus Filly. 50 bar muscle-ups for time, but every time you break on the bar mups, 30 heavy unbroken wall balls.
We’ve got an awesome partner workout from CrossFit Vienna for ya! Get ready to SWEAT!