MAHI METHOD - SAMPLE PROGRAMMING

*Please note full programming includes links to demonstrations*

Warm Up
2 Sets
10 Seated Wide Grip Single Arm Banded Pulldown L+R
5 Single Leg RDL L+R - Light Kb/Db
20s Single Leg Balance L+R - Add unstable surface/close eyes for more instability
3 Pike Hip Compressions on Box

Back Rack Reverse Lunge
3 Sets - Build to heavy set on each
14/12/10 - Rest ~2min between sets

3 Sets
Level 1 - 8 Muscle Up Chest to Dip - Low Rings - Toes Under
Level 2 - 8 Muscle Up Chest to Dip - Low Rings
Level 3 - 4-6 False Grip Pull Ups with Ball Hold
Superset
5 Tempo Box/Bar Dip 31X1
Level 1 - Weighted if possible
Level 2/3 - Banded
Rest ~2min

Handstand Push Ups
8min EMOM
Level 1 - 3 Strict Deficit Hspu + 2 Kipping Deficit Hspu
Level 2 - 1-5 Strict Handstand Push Ups
Level 3 - 3-5 Deficit Box Handstand Push Ups

36min EMOM/
1) 8min EMOM
- 20m Handstand Walk
- 20 Ghd Sit Ups/Deficit Sit Ups

2) 8min AMRAP
60 Double Unders
24 Pistols

3) 8min AMRAP - Round for round with partner
Max Cal Ski - 30 on/30 off

4) 8min AMRAP - Round for round with partner or Rest 1:1
12 Dual Dumbbell Deadlifts - Both Heads Must Touch - 22.5/15
12 Burpees Over Dumbbells

*1min Rest between each 8min workout

*Level2/3 Scales -
Handstand Walk/2-3 Wall Walks, Ghd/20 Alt Leg Vsnaps, Pistols/24 Weighted Goblet Cyclist Squat

3 Sets
6-10 Nordics to Box
Rest ~2min between sets

ONLINE - BAR MUSCLE UP SAMPLE PROGRAMMING

*Please note full programming includes links to demonstrations*

WEEK 1 SESSION 1

Mobility

Ball on Box Pec Opener 2 x 60s L/R + Arm Reach

Warm Up
3 Sets
4-5 Vtuck to Hollow + 3s Hold in Hollow
5 1/2 Kneeling Thoracic Rotation Wall 5L+R
10-12 Kb Side Crunches - Heavy

Strength Set
3 Sets
10-12 Single Arm Straight Arm Banded Lat Pull Down
Superset
20s Prone Superman Hold Variation
Rest ~1:30min between sets

Skills Work

Level 1

Accumulate 10-12 Reps (1+1)
(Box Bar Muscle with Pause Positions) + (Box Bar Mu + Jump & Straight Arm Pull)
Focus - 1. Arms remain straight in the pull for as long as possible 2. Body remains in hollow around the back of the pull

Level 2

Accumulate 10-12 Reps
Box Bar Mu
1. Pause Positions
2. Jump + Straight Arm Pull
3. Jumping Bar Muscle Up
Focus - 1. Arms remain straight in the pull for as long as possible 2. Body remains in hollow around the back of the pull & as you complete BMU turn over
Note - *Box Bmu are included in the first 2 weeks of this cycle, even if this feels like a significant regression of your current skill level, trust the process and take this time to focus heavily on positioning.

Level 3

Accumulate 8-10 Reps
1-2 Low Box Bar Muscle Ups - High Catch
Focus - 1. Aiming to keep the arms locked out/straight for as long as possible 2. Ensuring you remain in a hollow body position as you transition over the bar
Superset Every 2nd Set
8-10 Plate Hollow to Overhead

Strength/Accessories

3 Sets
3-5 Strict HOLLOW Pull Ups - Strict Hollow Body Position
Focus - Maintaining a solid pull in hollow body position throughout movement - common mistake is letting the ribs flare at the beginning of the pull - *Use band if needed
8 + 8 + 8 Hip Flexor Pulses - 8L + 8R + 8 Double
14 Kb Plank Pull Throughs - Heavy