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Progenex has a cool spotify account where they have had myself and several other athletes create playlists so you can listen our favorite workout beats during yours!  I had a blast making mine and I can’t think of anything I would rather listen to more.  To check out my playlists, and the others, visit the Progenex BLOG HERE or search Spotify… spotify:user:progenex.


Well, as Monday’s workout is going to be the Monday Monster Mash that I created.  I thought I would pull a few other workouts that CrossFit Linchpin (Pat Sherwood) had programmed this week for today.  I can’t wait to show you all what I have come up with for tomorrow!


Vivendi Lab. Week 9. Sunday.


Tabata Strict Muscle Up

4 Minutes of 20 Seconds on 10 Seconds Off

Rest 1 Min

Tabata L Sit Hold

Rest 1 Min

Tabata Calories on the Airdyne


Work up to a heavy or 1 rep max squat clean


5 Rounds for Time

50 Foot Handstand Walk

5 Squat Cleans 225/155




If you don’t have strict muscle ups, use a band.  Or do 1 round of strict ring rows then one round of strict dips back and forth.  DO NOT DO KIPPING MUSCLE UPS!!


If you can’t hold L that’s ok.  Try 1 leg out or even just holding a tuck.


If you CAN walk on your hands but aren’t great at it, scale to 25-30 feet.  If you are still working on that handstand walk you can even scale to 3 attempts for max distance.  If you don’t have them at all, go against the wall and mimic the walking on your hands motion using the wall to help you balance.


Weight for the cleans should be somewhat heavy, most likely singles or doubles on the cleans.



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