{"id":1802,"date":"2024-12-27T15:09:21","date_gmt":"2024-12-27T21:09:21","guid":{"rendered":"https:\/\/prewodplus.com\/?p=1802"},"modified":"2024-12-27T15:09:21","modified_gmt":"2024-12-27T21:09:21","slug":"bar-muscle-up-endurance","status":"publish","type":"post","link":"https:\/\/prewodplus.com\/ro\/bar-muscle-up-endurance\/","title":{"rendered":"Bar Muscle Up Endurance"},"content":{"rendered":"<p>\u00a1Lleva tus habilidades de Muscle Up al siguiente nivel! Este programa est\u00e1 dise\u00f1ado espec\u00edficamente para atletas que ya dominan la t\u00e9cnica b\u00e1sica del Muscle Up y buscan desarrollar una resistencia impresionante y una ejecuci\u00f3n m\u00e1s eficiente en cada repetici\u00f3n.<\/p>\n\n\n\n<p>Con esta gu\u00eda exclusiva, te ayudaremos a construir la fuerza, la t\u00e9cnica y la capacidad aer\u00f3bica necesarias para mantener un alto rendimiento en entrenamientos exigentes. Aqu\u00ed encontrar\u00e1s:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Estructura progresiva:<\/strong> Ejercicios programados para mejorar tu resistencia muscular y perfeccionar tu movimiento.<\/li>\n\n\n\n<li><strong>Consejos avanzados:<\/strong> Detalles t\u00e9cnicos y estrategias para maximizar cada repetici\u00f3n.<\/li>\n\n\n\n<li><strong>Workouts variados:<\/strong> Dise\u00f1ados para simular escenarios de alta demanda f\u00edsica, ideales para WODs intensos y competencias.<\/li>\n\n\n\n<li><strong>Enfoque en el detalle:<\/strong> Correcciones personalizadas para mejorar tu kip, transici\u00f3n y estabilidad en el anillo o barra.<\/li>\n<\/ul>\n\n\n\n<p>Este programa es para quienes buscan dominar el arte del Muscle Up y transformarlo en una herramienta eficiente para sus entrenamientos. Ya sea que tu objetivo sea acumular m\u00e1s repeticiones en menos tiempo o destacar en tu pr\u00f3ximo evento, aqu\u00ed encontrar\u00e1s el camino para lograrlo.<\/p>\n\n\n\n<p><strong>\u00a1Es hora de convertirte en un atleta m\u00e1s fuerte y resistente!<\/strong><\/p>\n\n\n\n<p>Tu siguiente nivel est\u00e1 a un click de distancia. \ud83d\udcaa<\/p>\n\n\n\n<div class=\"wp-block-greenshift-blocks-container gspb_container gspb_container-gsbp-1d18115\" id=\"gspb_container-id-gsbp-1d18115\">\n<div class=\"wp-block-greenshift-blocks-iconbox gspb_iconBox gspb_iconBox-id-gsbp-0b9108c\" id=\"gspb_iconBox-id-gsbp-0b9108c\"><div class=\"gspb_iconBox__wrapper\" style=\"display:inline-flex\"><svg class=\"\" style=\"display:inline-block;vertical-align:middle\" width=\"72\" height=\"72\" viewbox=\"0 0 1152 1024\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path style=\"fill:#565D66\" d=\"M518.6 35.6l-130.6 264.8-292.2 42.6c-52.4 7.6-73.4 72.2-35.4 109.2l211.4 206-50 291c-9 52.6 46.4 92 92.8 67.4l261.4-137.4 261.4 137.4c46.4 24.4 101.8-14.8 92.8-67.4l-50-291 211.4-206c38-37 17-101.6-35.4-109.2l-292.2-42.6-130.6-264.8c-23.4-47.2-91.2-47.8-114.8 0z\"><\/path><\/svg><\/div><\/div>\n\n\n\n<div id=\"gspb_heading-id-gsbp-d94c7bd\" class=\"gspb_heading gspb_heading-id-gsbp-d94c7bd\">Semana 1<span class=\"gspb_heading_subtitle\">Build Strength<\/span><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-greenshift-blocks-tabs gspb-tabs gspb_tabs-id-gsbp-8f1ae0a gstabs-tabs\" data-autoplay=\"false\" data-autoplaytime=\"4\"><div class=\"t-btn-container\" role=\"tablist\"><button class=\"t-btn active\" aria-selected=\"true\" role=\"tab\" tabindex=\"0\" id=\"gspb-tab-item-btn-gsbp-8f1ae0a-0\" aria-controls=\"gspb-tab-item-content-gsbp-8f1ae0a-0\"><div class=\"tabtitlelabel\">D\u00eda 1<\/div><\/button><button class=\"t-btn\" aria-selected=\"false\" role=\"tab\" tabindex=\"-1\" id=\"gspb-tab-item-btn-gsbp-8f1ae0a-1\" aria-controls=\"gspb-tab-item-content-gsbp-8f1ae0a-1\"><div class=\"tabtitlelabel\">D\u00eda 2<\/div><\/button><\/div><div class=\"t-panel-container\"><div class=\"gswipertabs\"><div class=\"swiper-wrapper\">\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-8f1ae0a-0\" id=\"gspb-tab-item-content-gsbp-8f1ae0a-0\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide active\"><div class=\"wp-block-greenshift-blocks-tab\">\n<p>Test Bar Muscle Up<br>Max effort bar muscle up in 2 minutes<\/p>\n\n\n\n<p>3 sets of:<\/p>\n\n\n\n<p>Get 3+ Weighted Pull-Up<br>Max BodyWeight Strict Chest To Bar Pull-Up<\/p>\n\n\n\n<p>rest 2 minutes b\/sets<\/p>\n<\/div><\/div>\n\n\n\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-8f1ae0a-1\" id=\"gspb-tab-item-content-gsbp-8f1ae0a-1\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide\"><div class=\"wp-block-greenshift-blocks-tab\">\n<p>8-minute AMRAP<br>5 Bar Muscle-Ups<br>10 Toes To Bar<br>50 Double Unders<\/p>\n\n\n\n<p>GOAL:<br>We are working on grip strength and shoulder capacity and endurance by combining all three of these skills together.<\/p>\n<\/div><\/div>\n<\/div><\/div><\/div><\/div>\n\n\n\n<div class=\"wp-block-greenshift-blocks-container gspb_container gspb_container-gsbp-f8fde8e\" id=\"gspb_container-id-gsbp-f8fde8e\">\n<div class=\"wp-block-greenshift-blocks-iconbox gspb_iconBox gspb_iconBox-id-gsbp-55f938a\" id=\"gspb_iconBox-id-gsbp-55f938a\"><div class=\"gspb_iconBox__wrapper\" style=\"display:inline-flex\"><svg class=\"\" style=\"display:inline-block;vertical-align:middle\" width=\"72\" height=\"72\" viewbox=\"0 0 1152 1024\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path style=\"fill:#565D66\" d=\"M518.6 35.6l-130.6 264.8-292.2 42.6c-52.4 7.6-73.4 72.2-35.4 109.2l211.4 206-50 291c-9 52.6 46.4 92 92.8 67.4l261.4-137.4 261.4 137.4c46.4 24.4 101.8-14.8 92.8-67.4l-50-291 211.4-206c38-37 17-101.6-35.4-109.2l-292.2-42.6-130.6-264.8c-23.4-47.2-91.2-47.8-114.8 0z\"><\/path><\/svg><\/div><\/div>\n\n\n\n<div id=\"gspb_heading-id-gsbp-a4080a1\" class=\"gspb_heading gspb_heading-id-gsbp-a4080a1\">Semana 2<span class=\"gspb_heading_subtitle\">Build Strength<\/span><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-greenshift-blocks-tabs gspb-tabs gspb_tabs-id-gsbp-efaa181 gstabs-tabs\" data-autoplay=\"false\" data-autoplaytime=\"4\"><div class=\"t-btn-container\" role=\"tablist\"><button class=\"t-btn active\" aria-selected=\"true\" role=\"tab\" tabindex=\"0\" id=\"gspb-tab-item-btn-gsbp-efaa181-0\" aria-controls=\"gspb-tab-item-content-gsbp-efaa181-0\"><div class=\"tabtitlelabel\">D\u00eda 1<\/div><\/button><button class=\"t-btn\" aria-selected=\"false\" role=\"tab\" tabindex=\"-1\" id=\"gspb-tab-item-btn-gsbp-efaa181-1\" aria-controls=\"gspb-tab-item-content-gsbp-efaa181-1\"><div class=\"tabtitlelabel\">D\u00eda 2<\/div><\/button><\/div><div class=\"t-panel-container\"><div class=\"gswipertabs\"><div class=\"swiper-wrapper\">\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-efaa181-0\" id=\"gspb-tab-item-content-gsbp-efaa181-0\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide active\"><div class=\"wp-block-greenshift-blocks-tab\">\n<p><strong>D\u00eda 1<\/strong><\/p>\n\n\n\n<p>10-minute EMOM:<br>Even Minute: Max Effort Bar MuscleUps<br>Odd Minute:<a href=\"https:\/\/youtu.be\/hs4J1yBEH5k?list=TLGGKW4vvJcoZs4wMjEwMjAyMw\" target=\"_blank\" rel=\"noreferrer noopener\">&nbsp;10 Hollow Jump to Supports<\/a><\/p>\n\n\n\n<p>POINTERS:<br>Watch video to see how the Jumping Bar Supports should be properly executed for form and endurance.<br>You want to &#8220;trust fall&#8221; back to start which means you keep straight arms and rebounded back to next rep to build endurance.<\/p>\n<\/div><\/div>\n\n\n\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-efaa181-1\" id=\"gspb-tab-item-content-gsbp-efaa181-1\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide\"><div class=\"wp-block-greenshift-blocks-tab\">\n<p>5 rounds for Time:<br>12\/10 Calorie on Ski Erg [sub Assault Bike\/Rower if you don&#8217;t have Ski Erg]<br>Max set of Unbroken Bar MuscleUps<br>*If you can&#8217;t do at least 3 unbroken each round then accumulate 3 each round<\/p>\n\n\n\n<p>GOAL:<br>We are trying to build endurance by going from Ski Erg into UNBROKEN sets of Bar MuscleUps.<br>Therefore, you may need to take a breather before you jump to rig to complete your BMU.<\/p>\n\n\n\n<p>The goal is to get the largest amount of UNBROKEN Bar MuscleUp sets every round.<\/p>\n<\/div><\/div>\n<\/div><\/div><\/div><\/div>\n\n\n\n<div class=\"wp-block-greenshift-blocks-container gspb_container gspb_container-gsbp-8ae0e80\" id=\"gspb_container-id-gsbp-8ae0e80\">\n<div class=\"wp-block-greenshift-blocks-iconbox gspb_iconBox gspb_iconBox-id-gsbp-20b5329\" id=\"gspb_iconBox-id-gsbp-20b5329\"><div class=\"gspb_iconBox__wrapper\" style=\"display:inline-flex\"><svg class=\"\" style=\"display:inline-block;vertical-align:middle\" width=\"72\" height=\"72\" viewbox=\"0 0 1152 1024\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path style=\"fill:#565D66\" d=\"M518.6 35.6l-130.6 264.8-292.2 42.6c-52.4 7.6-73.4 72.2-35.4 109.2l211.4 206-50 291c-9 52.6 46.4 92 92.8 67.4l261.4-137.4 261.4 137.4c46.4 24.4 101.8-14.8 92.8-67.4l-50-291 211.4-206c38-37 17-101.6-35.4-109.2l-292.2-42.6-130.6-264.8c-23.4-47.2-91.2-47.8-114.8 0z\"><\/path><\/svg><\/div><\/div>\n\n\n\n<div id=\"gspb_heading-id-gsbp-c12563b\" class=\"gspb_heading gspb_heading-id-gsbp-c12563b\">Semana 3<span class=\"gspb_heading_subtitle\">Build Strength<\/span><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-greenshift-blocks-tabs gspb-tabs gspb_tabs-id-gsbp-11dcd0a gstabs-tabs\" data-autoplay=\"false\" data-autoplaytime=\"4\"><div class=\"t-btn-container\" role=\"tablist\"><button class=\"t-btn active\" aria-selected=\"true\" role=\"tab\" tabindex=\"0\" id=\"gspb-tab-item-btn-gsbp-11dcd0a-0\" aria-controls=\"gspb-tab-item-content-gsbp-11dcd0a-0\"><div class=\"tabtitlelabel\">D\u00eda 1<\/div><\/button><button class=\"t-btn\" aria-selected=\"false\" role=\"tab\" tabindex=\"-1\" id=\"gspb-tab-item-btn-gsbp-11dcd0a-1\" aria-controls=\"gspb-tab-item-content-gsbp-11dcd0a-1\"><div class=\"tabtitlelabel\">D\u00eda 2<\/div><\/button><\/div><div class=\"t-panel-container\"><div class=\"gswipertabs\"><div class=\"swiper-wrapper\">\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-11dcd0a-0\" id=\"gspb-tab-item-content-gsbp-11dcd0a-0\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide active\"><div class=\"wp-block-greenshift-blocks-tab\">\n<p>4 sets of:<br>Drop Sets of Weighted PullUps<br>Start with a weight you can get 3+ PullUps<br>then drop weight and immediately do max effort Strict CTB Pullups<br>&#8211;rest 2 minutes between sets &#8212;<\/p>\n\n\n\n<p>GOAL:<br>We added a round to our last cycle and also challenging you to add a little weight from last drop set cycle &amp; still get at least 3 unbroken weighted each round.<br>Keep the same weight each round so you can build capacity with CTB.<\/p>\n<\/div><\/div>\n\n\n\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-11dcd0a-1\" id=\"gspb-tab-item-content-gsbp-11dcd0a-1\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide\"><div class=\"wp-block-greenshift-blocks-tab\">\n<p>Workout:<\/p>\n\n\n\n<p>10-8-6-4-2<br>Bar Muscle-Ups<br>Burpee Box Jump Overs 24\/20<\/p>\n\n\n\n<p>GOAL:<br>This is more of a strategic workout so if you go unbroken on too large of a Bar MuscleUp set in the beginning your pace will slow significantly down.<br>Therefore, break the BMU right away into manageable sets and keep the Burpee Box Jump Overs moving at the same pace each round.<\/p>\n<\/div><\/div>\n<\/div><\/div><\/div><\/div>\n\n\n\n<div class=\"wp-block-greenshift-blocks-container gspb_container gspb_container-gsbp-88eb238\" id=\"gspb_container-id-gsbp-88eb238\">\n<div class=\"wp-block-greenshift-blocks-iconbox gspb_iconBox gspb_iconBox-id-gsbp-d803c54\" id=\"gspb_iconBox-id-gsbp-d803c54\"><div class=\"gspb_iconBox__wrapper\" style=\"display:inline-flex\"><svg class=\"\" style=\"display:inline-block;vertical-align:middle\" width=\"72\" height=\"72\" viewbox=\"0 0 1152 1024\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path style=\"fill:#565D66\" d=\"M518.6 35.6l-130.6 264.8-292.2 42.6c-52.4 7.6-73.4 72.2-35.4 109.2l211.4 206-50 291c-9 52.6 46.4 92 92.8 67.4l261.4-137.4 261.4 137.4c46.4 24.4 101.8-14.8 92.8-67.4l-50-291 211.4-206c38-37 17-101.6-35.4-109.2l-292.2-42.6-130.6-264.8c-23.4-47.2-91.2-47.8-114.8 0z\"><\/path><\/svg><\/div><\/div>\n\n\n\n<div id=\"gspb_heading-id-gsbp-7300573\" class=\"gspb_heading gspb_heading-id-gsbp-7300573\">Semana 4<span class=\"gspb_heading_subtitle\">Build Strength<\/span><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-greenshift-blocks-tabs gspb-tabs gspb_tabs-id-gsbp-0e4fd84 gstabs-tabs\" data-autoplay=\"false\" data-autoplaytime=\"4\"><div class=\"t-btn-container\" role=\"tablist\"><button class=\"t-btn active\" aria-selected=\"true\" role=\"tab\" tabindex=\"0\" id=\"gspb-tab-item-btn-gsbp-0e4fd84-0\" aria-controls=\"gspb-tab-item-content-gsbp-0e4fd84-0\"><div class=\"tabtitlelabel\">D\u00eda 1<\/div><\/button><button class=\"t-btn\" aria-selected=\"false\" role=\"tab\" tabindex=\"-1\" id=\"gspb-tab-item-btn-gsbp-0e4fd84-1\" aria-controls=\"gspb-tab-item-content-gsbp-0e4fd84-1\"><div class=\"tabtitlelabel\">D\u00eda 2<\/div><\/button><\/div><div class=\"t-panel-container\"><div class=\"gswipertabs\"><div class=\"swiper-wrapper\">\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-0e4fd84-0\" id=\"gspb-tab-item-content-gsbp-0e4fd84-0\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide active\"><div class=\"wp-block-greenshift-blocks-tab\">\n<p>Endurance Cycle:<\/p>\n\n\n\n<p>8 min EMOM<br>On the minute complete 30 seconds of Bar Muscle Ups<br>**On the final one when you are at the 30 seconds HOLD an ACTIVE support at top of bar until the 40 second mark.<\/p>\n\n\n\n<p>GOAL:<br>Stringing together a few at a time would be the ultimate goal so you can be slightly fatigued for the active support hold.<br>NO LAZY support holds! This is muscles doing work entire time.<\/p>\n<\/div><\/div>\n\n\n\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-0e4fd84-1\" id=\"gspb-tab-item-content-gsbp-0e4fd84-1\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide\"><div class=\"wp-block-greenshift-blocks-tab\">\n<p>Workout:<\/p>\n\n\n\n<p>Accumulate 20 Bar MuscleUps<br>-Each time you break complete 2 Wall Walks<br>*7 minute time cap<\/p>\n\n\n\n<p>GOAL:<br>If you go full out on the first set of Bar MuscleUps you will end up doing too many small sets and having to go to the wall walks too many times.<br>Therefore, if you know you need to break this up more than twice, approach this with 70% for each set so you have enough stamina to complete in as few sets as possible.<\/p>\n<\/div><\/div>\n<\/div><\/div><\/div><\/div>\n\n\n\n<div class=\"wp-block-greenshift-blocks-container gspb_container gspb_container-gsbp-4ed698f\" id=\"gspb_container-id-gsbp-4ed698f\">\n<div class=\"wp-block-greenshift-blocks-iconbox gspb_iconBox gspb_iconBox-id-gsbp-9b2f3e1\" id=\"gspb_iconBox-id-gsbp-9b2f3e1\"><div class=\"gspb_iconBox__wrapper\" style=\"display:inline-flex\"><svg class=\"\" style=\"display:inline-block;vertical-align:middle\" width=\"72\" height=\"72\" viewbox=\"0 0 1152 1024\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path style=\"fill:#565D66\" d=\"M518.6 35.6l-130.6 264.8-292.2 42.6c-52.4 7.6-73.4 72.2-35.4 109.2l211.4 206-50 291c-9 52.6 46.4 92 92.8 67.4l261.4-137.4 261.4 137.4c46.4 24.4 101.8-14.8 92.8-67.4l-50-291 211.4-206c38-37 17-101.6-35.4-109.2l-292.2-42.6-130.6-264.8c-23.4-47.2-91.2-47.8-114.8 0z\"><\/path><\/svg><\/div><\/div>\n\n\n\n<div id=\"gspb_heading-id-gsbp-ea38cd2\" class=\"gspb_heading gspb_heading-id-gsbp-ea38cd2\">Semana 5<span class=\"gspb_heading_subtitle\">Build Strength<\/span><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-greenshift-blocks-tabs gspb-tabs gspb_tabs-id-gsbp-fbccfad gstabs-tabs\" data-autoplay=\"false\" data-autoplaytime=\"4\"><div class=\"t-btn-container\" role=\"tablist\"><button class=\"t-btn active\" aria-selected=\"true\" role=\"tab\" tabindex=\"0\" id=\"gspb-tab-item-btn-gsbp-fbccfad-0\" aria-controls=\"gspb-tab-item-content-gsbp-fbccfad-0\"><div class=\"tabtitlelabel\">D\u00eda 1<\/div><\/button><button class=\"t-btn\" aria-selected=\"false\" role=\"tab\" tabindex=\"-1\" id=\"gspb-tab-item-btn-gsbp-fbccfad-1\" aria-controls=\"gspb-tab-item-content-gsbp-fbccfad-1\"><div class=\"tabtitlelabel\">D\u00eda 2<\/div><\/button><\/div><div class=\"t-panel-container\"><div class=\"gswipertabs\"><div class=\"swiper-wrapper\">\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-fbccfad-0\" id=\"gspb-tab-item-content-gsbp-fbccfad-0\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide active\"><div class=\"wp-block-greenshift-blocks-tab\">\n<p>Strength Cycle:<\/p>\n\n\n\n<p>5 sets of:<br>Drop Sets of Weighted PullUps<br>Start with a weight you can get 3+ PullUps<br>then drop weight and immediately do max effort Strict CTB Pullups<br>&#8211;rest 2 minutes between sets &#8212;<\/p>\n\n\n\n<p>GOAL:<br>We added a round to our last cycle and also challenging you to add a little weight from last drop set cycle &amp; still get at least 3 unbroken weighted each round.<br>Keep the same weight each round so you can build capacity with CTB.<\/p>\n<\/div><\/div>\n\n\n\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-fbccfad-1\" id=\"gspb-tab-item-content-gsbp-fbccfad-1\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide\"><div class=\"wp-block-greenshift-blocks-tab\">\n<p>Workout:<\/p>\n\n\n\n<p>3 rounds of:<br>Max Effort Kipping Bar Muscle-Ups<br>Immediately after your max Bar MU set you will complete 10 &#8220;Box Bar MU&#8221;<\/p>\n\n\n\n<p>&#8212;rest 2minutes after each round&#8212;<\/p>\n\n\n\n<p>GOAL:<br>Set up a box near your BMU bar and place on height when you stand on box it&#8217;s between neck &amp; chest height.<br>Aim to have your last set of Bar Muscle-Ups to be close to your first set since we get to rest and recover for 2minutes after each round.<\/p>\n<\/div><\/div>\n<\/div><\/div><\/div><\/div>\n\n\n\n<div class=\"wp-block-greenshift-blocks-container gspb_container gspb_container-gsbp-3352f7a\" id=\"gspb_container-id-gsbp-3352f7a\">\n<div class=\"wp-block-greenshift-blocks-iconbox gspb_iconBox gspb_iconBox-id-gsbp-2142282\" id=\"gspb_iconBox-id-gsbp-2142282\"><div class=\"gspb_iconBox__wrapper\" style=\"display:inline-flex\"><svg class=\"\" style=\"display:inline-block;vertical-align:middle\" width=\"72\" height=\"72\" viewbox=\"0 0 1152 1024\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path style=\"fill:#565D66\" d=\"M518.6 35.6l-130.6 264.8-292.2 42.6c-52.4 7.6-73.4 72.2-35.4 109.2l211.4 206-50 291c-9 52.6 46.4 92 92.8 67.4l261.4-137.4 261.4 137.4c46.4 24.4 101.8-14.8 92.8-67.4l-50-291 211.4-206c38-37 17-101.6-35.4-109.2l-292.2-42.6-130.6-264.8c-23.4-47.2-91.2-47.8-114.8 0z\"><\/path><\/svg><\/div><\/div>\n\n\n\n<div id=\"gspb_heading-id-gsbp-6363da3\" class=\"gspb_heading gspb_heading-id-gsbp-6363da3\">Semana 6<span class=\"gspb_heading_subtitle\">Build Strength<\/span><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-greenshift-blocks-tabs gspb-tabs gspb_tabs-id-gsbp-020ef32 gstabs-tabs\" data-autoplay=\"false\" data-autoplaytime=\"4\"><div class=\"t-btn-container\" role=\"tablist\"><button class=\"t-btn active\" aria-selected=\"true\" role=\"tab\" tabindex=\"0\" id=\"gspb-tab-item-btn-gsbp-020ef32-0\" aria-controls=\"gspb-tab-item-content-gsbp-020ef32-0\"><div class=\"tabtitlelabel\">D\u00eda 1<\/div><\/button><button class=\"t-btn\" aria-selected=\"false\" role=\"tab\" tabindex=\"-1\" id=\"gspb-tab-item-btn-gsbp-020ef32-1\" aria-controls=\"gspb-tab-item-content-gsbp-020ef32-1\"><div class=\"tabtitlelabel\">D\u00eda 2<\/div><\/button><\/div><div class=\"t-panel-container\"><div class=\"gswipertabs\"><div class=\"swiper-wrapper\">\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-020ef32-0\" id=\"gspb-tab-item-content-gsbp-020ef32-0\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide active\"><div class=\"wp-block-greenshift-blocks-tab\">\n<p>Endurance Cycle:<\/p>\n\n\n\n<p>For time AND quality!<br>Accumulate 50 <a href=\"https:\/\/www.youtube.com\/watch?v=38B5rifbo84\">Hollow Jump to Support with STRAIGHT ARMS<\/a> on the way up and down.<\/p>\n\n\n\n<p>GOAL:<br>Stay in hollow as you pull around the bar and down into support.<br>Return to the same start position by &#8220;pushing away&#8221; from bar to &#8220;trust fall&#8221; back to start.<\/p>\n\n\n\n<p>This should be done to get heart rate up but also form matters. We are firing up lats &amp; breathing for endurance capacity.<\/p>\n<\/div><\/div>\n\n\n\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-020ef32-1\" id=\"gspb-tab-item-content-gsbp-020ef32-1\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide\"><div class=\"wp-block-greenshift-blocks-tab\">\n<p>Workout<br>RETEST: Max Effort Bar MuscleUps in 2 minutes<\/p>\n\n\n\n<p>CONGRATS on finishing your program! Make sure to watch the conclusion video&#8230;We hope you built endurance, capacity but most of all improved your technique and strength during this program, which will ultimately help you in the long run! Loved this program and ready to &#8220;level up?&#8221;<\/p>\n\n\n\n<p>Optional Workout:<br>4 rounds:<br>10 calories on Assault Bike<br>5 Bar MuscleUps<br>3 Wall Walks<br>&#8212;rest 1 minute between rounds&#8212;<\/p>\n\n\n\n<p>*Try to make this a sprint type of workout<\/p>\n<\/div><\/div>\n<\/div><\/div><\/div><\/div>\n\n\n\n<p><\/p>","protected":false},"excerpt":{"rendered":"<p>\u00a1Lleva tus habilidades de Muscle Up al siguiente nivel! Este programa est\u00e1 dise\u00f1ado espec\u00edficamente para atletas que ya dominan la t\u00e9cnica b\u00e1sica del Muscle Up y buscan desarrollar una resistencia impresionante y una ejecuci\u00f3n m\u00e1s eficiente en cada repetici\u00f3n. Con esta gu\u00eda exclusiva, te ayudaremos a construir la fuerza, la t\u00e9cnica y la capacidad aer\u00f3bica [&hellip;]<\/p>","protected":false},"author":1,"featured_media":1804,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_gspb_post_css":".gspb_container-id-gsbp-1d18115{flex-direction: column;box-sizing: border-box;}#gspb_container-id-gsbp-1d18115.gspb_container > p:last-of-type{margin-bottom:0}#gspb_container-id-gsbp-1d18115.gspb_container{position:relative;}#gspb_container-id-gsbp-1d18115.gspb_container{transition:all 0.8s cubic-bezier(0.42, 0, 0.58, 1);transform: translateZ(1px);backface-visibility:hidden;}.gs-flipbox3d-active #gspb_container-id-gsbp-1d18115.gspb_container{transform: rotateY(180deg);}#gspb_container-id-gsbp-1d18115.gspb_container{padding-top:25px;padding-right:25px;padding-bottom:25px;padding-left:25px;}#gspb_container-id-gsbp-1d18115.gspb_container{background-color:#f3d702;background-position:55% 34%;}#gspb_container-id-gsbp-1d18115.gspb_container{background-image:url(https:\/\/prewodplus.com\/wp-content\/uploads\/2024\/12\/close-up-man-holding-hand-scaled.jpg);}#gspb_iconBox-id-gsbp-0b9108c svg{width: 72px;}#gspb_iconBox-id-gsbp-0b9108c{justify-content:center;display:flex;}#gspb_iconBox-id-gsbp-0b9108c svg{height:40px!important;width:40px!important;min-width:40px!important;}#gspb_iconBox-id-gsbp-0b9108c svg, #gspb_iconBox-id-gsbp-0b9108c svg path{fill:var(--wp--preset--color--palette-color-4, var(--theme-palette-color-4, #000000)) !important;}#gspb_iconBox-id-gsbp-0b9108c svg{margin:0px !important;}#gspb_iconBox-id-gsbp-0b9108c svg:hover, #gspb_iconBox-id-gsbp-0b9108c svg:hover path{fill:#2184f9 !important;}#gspb_iconBox-id-gsbp-0b9108c .gspb_iconBox__wrapper{margin-bottom:20px;margin-left:10px;}#gspb_iconBox-id-gsbp-0b9108c .gspb_iconBox__wrapper{transform: translateZ(45px) scale(0.85);}#gspb_heading-id-gsbp-d94c7bd{font-size:25px;}#gspb_heading-id-gsbp-d94c7bd{color:#ffffff;}#gspb_heading-id-gsbp-d94c7bd{transform: translateZ(50px) scale(0.95);}#gspb_heading-id-gsbp-d94c7bd .gspb_heading_subtitle, #gspb_subheading-id-gsbp-d94c7bd{display:block; 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