6-MINUTE BAR-BARIAN REQUIREMENT TEST
(for Power Level Only)

Men: 5 Muscle Ups (MU) > 45 Dips > 25 Pull Ups > 55 Pushups > 5 MU'S

Women: 2 MU'S > 35 Dips > 15 Pull ups > 45 Push Ups > 2 MU'S

If you cannot do strict MU's: 2 x reps for Walk Ups, 3 x for Jump Muscle Ups (MU)

Goal for all 5 exercises is under 6 minutes, with strict form and unbroken.

-then-

BAR-BARIAN WORKOUT - Push / Pull Combos:

Get in groups of 2 for stability / 3 for strength / 4 for power

1) Group Push Ups for 10-1 (Knee Push Up or with BXT / regular Push Up / 12" Box Push Up) holding at top of Push Ups for each

2) Group Pull ups for 6-1 (60 degree Jungle Gym XT Pull Up / 90 degree JGXT Pull Up / Pull Up or with Pull Up Revolution (PUR) assistance) - for all 3 levels hold at top of pull up if possible, when you can no longer hold at top hold at bottom of rep

**2 rounds each for first month 3 rounds for second month.

GOAL is first to complete all reps without a miss or without dropping

IF your group completes the all rounds without a miss, then add 1 rep to that exercises first round, keep adding to other rounds as long as you've completed the all in previous week.

-finish with-

BUYOUT: Power Wheel Crawls or Power Wheel Rollouts for 10 yards/reps down to 1, perform in same groups above

***For Monday & Wednesday Only Folks, replace the Buyout above with finisher below

Leg Finisher: 10-1 in Groups of 2 or 3

1) Hindu Squats - (Power Level can add Power Jumper (PJ) for PJ Hindu Squats). Hold in squat position until your turn.

2) Deadlifts or PJ Hip Extensions - Hold in forward flexion with KB position 1” off of floor.

Get all the equipment used in today's workout at the Monkey Bar Store