2 sessions per week · 8 weeks · quality before fatigue. Keep 1–2 reps in reserve on most work. Scale before turnover slows or reps become one-sided.
WEEK 1 · BASE
Establish Repeatability
A · Quality EMOM
EMOM 10: 1 quality BMU @ RPE 6–7. Use the lowest assistance that keeps the turnover fast. Then strict pull-up 4×5 + straight-bar dip 4×6 + active hang 3×30–40 sec + hollow hold 3×25 sec.
B · Low-Fatigue Density
6 rounds every 90 sec: 1 BMU + 2 chest-to-bar. Then toes-to-bar or knee raise 3×8–10. Finish with at least 2 reps in reserve.
WEEK 2 · BASE
Own Your Singles
A · 10-Minute EMOM
EMOM 10: 1 BMU. If inconsistent, alternate full and assisted reps. Then explosive C2B 4×4 + straight-bar dip 4×5 with 2-sec lower.
B · Cluster Singles
5 rounds: 2 singles separated by 20 sec; rest 2 min after each pair. Then lat pulldown 3×8–10 + face pull 3×12–15 + active hang 3×25–35 sec.
WEEK 3 · BUILD
Build Repeatable Doubles
A · Double Exposure
Every 2 min ×6: 2 BMU. Scale as 1+1 with 10–15 sec between reps if required. Then high pull-up 4×3 + straight-bar dip 3×6 + hollow rock 3×12.
B · Controlled AMRAP
12-min quality AMRAP: 2 BMU + 4 pull-ups + 6 push-ups. Choose a BMU number you can hold every round. No failed reps. Keep round splits within roughly 10%.
WEEK 4 · TEST
Mid-Block Benchmark
A · Benchmark
Max unbroken BMU after full warm-up. Rest 5–7 min. Then complete a 5-minute BMU total using sustainable sets. Finish with strict pull-up 3×4 + straight-bar dip 3×5 easy-moderate.
B · Consolidation
EMOM 12: odd minutes 1–2 BMU, even minutes 5 C2B. Then active hang 3×30–40 sec + toes-to-bar 3×6–8. Keep RPE 6–7.
WEEK 5 · DENSITY
Reduce Rest, Keep Quality
A · 75-Second Intervals
Every 75 sec ×8: 1–2 BMU based on Week 4 benchmark. Then C2B 3×5 + straight-bar dip 3×6. If turnover speed drops twice, reduce reps or add assistance.
B · Descending Rest
5 sets of 2 BMU. Rest 120 / 105 / 90 / 75 sec. If doubles break down, use 2 singles with 15 sec between reps. Finish with lat pulldown 3×8 + face pull 3×15 + 2×40 sec hang.
WEEK 6 · DENSITY
Own Small Sets
A · Set Builder
Every 2 min ×6: 50–60% of max unbroken set, capped at 3 reps. Then explosive C2B 4×3 + straight-bar dip 3×5. Never exceed RPE 8.
B · 10-Minute Repeatability
If max is 4+, perform 2 BMU each minute ×10. If max is 1–3, perform 1 each minute. Then grip work: 3×30 sec hang with 30 sec rest. Goal: zero misses.
WEEK 7 · PERFORM
Competition Repeatability
A · 15-Rep Strategy
Accumulate 15 BMU for time, 12-min cap. Pre-plan the set strategy: 5+ max use 3-3-3-2-2-2; 2–4 max use doubles/singles; 1 max use quality singles. Record time, largest set and misses.
B · Mixed Capacity
5 rounds: 3 BMU + 6 C2B + 9 push-ups; rest 90 sec. Scale to 1–2 BMU/round if max is below 4. Aim for smooth transitions and consistent split times.
WEEK 8 · TEST
Peak + Final Capacity Test
A · Primer
EMOM 6: 1 easy-clean BMU @ RPE 5–6. Then 3 easy rounds: 3 beat swings + 2 C2B + 2 dips. No extra volume.
B · Final Test
Max unbroken BMU after full warm-up. Rest 6–8 min. Then complete a 5-minute BMU total using your Week 7 strategy. Record best set, total reps and notes; compare with Week 4.