WOD: Friday 250613
"I Can Only Show You the Door. You Have to Walk Through It."
• Coaching Brief & Class Overview
Today’s session is designed to challenge gymnastics skill and grip stamina under increasing fatigue, with a focus on the Bar Muscle-Up and barbell cycling at moderate to heavy loads. We’ll start with a progression to build or refine bar muscle-up mechanics before heading into the workout “The Oracle,” a descending rep scheme that layers in intensity and strategy.
The bar muscle-up progression should emphasize quality mechanics. Athletes can work on beat swings, pull-to-hip drills, transitions with bands, or full reps based on their ability level. The goal is to prep the shoulders and timing for the volume ahead while reinforcing consistency, not just completion.
“The Oracle” is a 3-round test blending gymnastics, monostructural work, and moderate load deadlifts. The BMU follows a 12-9-7 descending rep scheme, allowing athletes to push bigger sets early and shorten them as fatigue builds. The row distance remains constant each round (500/450m), serving as a chance to settle into a sustainable pace and recover some grip. Deadlifts descend in reps, but the grip and posterior chain fatigue will set in. Athletes should break early and maintain tension, avoiding losing positions or grip.
The workout falls into the 9 to 13 minute range, so athletes need to balance aggressive gymnastics with measured barbell work. Bar muscle-up capacity will be the separator today, so encourage athletes to choose a scaling option that allows for quick, clean sets without compromising intensity or movement quality.
metcon: "The Oracle"
For time:
12 Bar Muscle-ups
Row, 500/450 m
24 Deadlifts, 205/145 lbs
9 Bar Muscle-ups
Row, 500/450 m
18 Deadlifts, 205/145 lbs
7 Bar Muscle-ups
Row, 500/450 m
14 Deadlifts, 205/145 lbs
Time cap: 16 mins
Accessories:
4 rounds for quality of:
12 Feet Elevated Ring Rows
12 Dumbbell Hammer Curls, pick load
Rest 1 min
15 Medicine Ball Glute Bridges, pick load
5 Hamstring Walk Outs
Rest 1 min