We are almost in the final stretch and here is the exercise that some of you have been waiting for and the rest has been fearing.

The UPS muscle have arrived.

He believed that when we saw the UP Muscle this year they would be at the beginning of a WOD to force people to do it on scaling, and thus eliminate several hundred athletes or leave the countries where no one could do the WOD in games RX.

But it has been the case, so everyone still has an opportunity. Of the gymnastic skills, the UP Muscle is one of the least advanced, however, in 19.4 it comes after a small anaerobic piece and a break.

Get intelligent! Not only is the ability to do an advanced gymnastic exercise, but also the ability to recover and be able to do it quickly and well. This wod goes above all to know how to manage the effort/recovery to be able to do muscle ups. Personally it is my favorite WOD of the Open so far.

In total we have 3 movements: Snatch, Bar Facing Burpees and Muscle Ups bar.

For Total Time:
3 rounds of:
10 snatches
12 Burpees Bar-Facing
Rest 3 minute
Then, 3 rounds of:
10 MUSCLE-UPS BAR
12 Burpees Bar-Facing

Time Cap: 12 minute

Snatch:

They are Power Snatch and the weight is light! This is your usual rhyme with the bar along with some burpess and is designed to raise your pulsations and see how you recover for the second part. This WOD is totally the second part!

If you handle the weight I recommend you make the snatch with closed grip, so your shoulders will be cooler.

Part in manageable series. It is not necessary to go unbroken unless you can do an Isabel (30 snatch) Unbroken. Control your breathing and rest time when you start a set. If you have doubts, the repetitions!

Burpees:

They are Burpees looking at the bar, so you always start in front of the bar and the repetition does not end until you have jumped to the other side of the bar. Unlike 2018, we can start and leave the Burpee with a step, however, if you do it in RX, You must jump on the bar with a 2 -foot takeoff. However, landing is not necessarily a 2 -foot landing. This opens many opportunities and, especially, strategically, I will suggest using different styles during this post.

I recommend making the burpees of the first part and the second. So let's separate them:

Facing Burpees bar, part 1:

As I said, this first part is designed to get tired and, therefore, anything you can do to minimize the amount of wear you will have will ensure the fastest recovery for the second part.

Carries a soft rhythm in this part. Even if you want to finish this part as quickly as possible, lose a few seconds here can be useful later. Low and go up in all your burpees. This way of doing them does not have to be slow, but your heart rate will not increase so much. You have to be methodical and stay in motion, making sure to control your breathing throughout the process. Make a good bounce on the ground and avoid exaggerating the thrust with your arms. Let your legs work more, your arms should be ready for later.

(The tactics for the burpess of part 2 are later)

The 3 minutes of rest:

If you finished the first part in less than 9 minutes, you have a 3 -minute break before starting part 2. If you did it in more than 9 minutes, the WOD is over, and if it were you, it would give you a second chance in Another moment.

Although we can be tempted to throw ourselves to the ground and wait until the time comes, this is not how this "rest" should focus. Rest is part of the test, and what you do during this time can greatly influence the performance you will have in the second part.

Use this period to prepare you mentally for what is coming.

If you need a drink, drink. I strongly recommend walking controlling the breath to reduce heart rate. If your physical condition is good, you should be able to lower it to almost the baseline in 3 minutes (if you were intelligent enough in the first part). The goal is to prepare for the next part (Do not die on the floor. You can die later!)

Muscle Ups/Chin Ups bar

For many people this is the moment of truth! Many have worked all year for this moment, and now it is time to try it. If you were intelligent in the first part, you are now in the best possible position to succeed in the task you have, whether muscle ups or pull ups.

Prepare for success. Try a repetition only if you are sure of it. A No rep It is bad for the ego, but above all it spends a lot of energy. Unless you are a beast of the UPS muscle, you will not go Unbroken. Know your limits, be clear when to break a series, never reach the failure. Go to one in one are perfectly good! Each person has their rhythm. Do not feel pressured and failures

Avoid no rep!

• Your feet cannot exceed the height of the bar, so a gymnastic kipping is not allowed.
• Except for any other part of your arm, you can touch the bar
• Repetition ends, blocks the arms and shoulders, it would be enough to lose all the work for not completing the last part of the exercise
• Finally, if you are linking repetitions, remember that you cannot release your hands and rest in the bar.

Facing Burpees bar, part 2:

My recommendation here is completely different. Now you have reached the final round and the goal is to get as far as possible and, finally, finish. Now you must attack. If you are able to jump at this point back and forth in the burpees, jump!. You can also upload the rhythm to try to reach the maximum repetitions if you are not going to end.

However, you decide how to do it, establish a goal and make a plan. The correct rhythm strategy can give great benefits by taking out those additional repetitions and uploading some positions in the classification.

This is a wod that can be easily repeated, especially if you did not reach the second part initially or if the bar of the gods was not too kind with you the first time.

As usual, Know the rules and standards before doing the wod. Either your goal to go to the Games or just have fun. It is mandatory, especially if you upload the score, be honest for Open to really serve to make the best pass from phase.

So put your Picsil Grips and 3 ... 2 ... 1 Good luck!