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

TOP OF THE MINUTE x 24 MINS: AMRAP (as many reps as possible)

1) KB Lunges: left/right = 2 reps (12-16s / 20's / 24k's men, 4-8k's / 12k's / 16k's women) or HEAVIER (1 to 10 reps...if 10, remember go heavier)

2) Jump Rope (JR) 100 reps, Doubles or Singles

3) KB Deadlift (16k's / 24k's / 32k's men, 12s / 16's / 24's women) or HEAVIER (1-10 reps max, if you hit 10 reps go heavier, unless heavier KB's not available then just rep it out :)

4) Burpees (no push up) x 15 reps as fast as possible (AFAP)

Post AMRAP Totals. Only KB exercise reps count towards total.

Good goal number is 60 total Lunges and 100 Deadlifts = 160 Total

Jump Rope and Burpee reps must be completed on every set.

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

PRISON 10-1 or AMAP OF EACH x 20 MINS

10 Hand Stand Press Ups  w/ or without Body Xtreme Trainer (BXT) assistance (BXT Hindu Push Up or Hindu Push Up / BXT Press Up / Press Up)

10 L-Seat Pull Ups w/ or without Pull Up Revolution (PUR) assistance (90 Degree JGXT Pull Ups / PUR 1-Leg L-Seat Pull Ups / L-Seat pull ups)

Alternate between two exercises above in descending sets > 9's >8's>7's etc. until 1's and done

-finish with-

BAR-BARIAN'S BUYOUT: 5 Muscle Ups & 50 Diamond Push Ups

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

LEG FINISHER: 50-50-50 x 5 MINS

5 minutes:  50 x Foot-Up Lunges each leg and 50 x Kettlebell (KB) Swings (w=28K/m=40K).  Post times or totals upon completion.

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

REST AND RECOVERY DAY

How to Start Smart

Excited to start the New 8-Week cycle? What's the best way to progress in week one? To achieve maximum gains and prevent injury, it is extremely important to focus on proper form and technique. You should also listen to your body and do not strain or do 'too much' - remember it is only the first week and you want room to improve your performance safely and efficiently. You could also ask your MBG coaches to help scale the workout or exercise to best fit your fitness level! Most of all, have fun, enjoy the workouts and be proud that you have made a commitment to better health and improved fitness!

Jon Hind's expert tips on starting the new 8-week cycle:

Current 8 Week Cycle: Sept 12th - Nov 5th, repeat Mon - Sat workouts