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| Exercise | Reps | Notes | | :--- | :--- | :--- | | Dead-hangs | 60 seconds | Active shoulders only | | Commando pull-ups | 10 per side | Reach opposite ear to bar | | L-sit hold | 15 seconds | Legs at 90 degrees | | Explosive bar kips | 8 reps | Do not help with legs | | Family plank pass | 30 seconds | Partner pushes shoulders |
Repeat circuit 3x. If you fail before completing, the 2011 exclusive manual famously states: "You are not a Bar. Try again tomorrow."
The Bar Family philosophy in 2011 was built on three uncompromising pillars:
Kicking heels back while performing a rowing motion with arms. Core & Abs "Killer Piece" BarFamily2011
A decade and a half later, the influence of the Bar Family 2011 Workout Exclusive is undeniable. Modern CrossFit box jumps, hybrid calisthenics, and even the resurgence of the steel mace all echo the "metal-contact conditioning" the Bar family pioneered.
| Exercise | Reps | Notes | | :--- | :--- | :--- | | Dead-hangs | 60 seconds | Active shoulders only | | Commando pull-ups | 10 per side | Reach opposite ear to bar | | L-sit hold | 15 seconds | Legs at 90 degrees | | Explosive bar kips | 8 reps | Do not help with legs | | Family plank pass | 30 seconds | Partner pushes shoulders |
Repeat circuit 3x. If you fail before completing, the 2011 exclusive manual famously states: "You are not a Bar. Try again tomorrow." bar family 2011 workout exclusive
The Bar Family philosophy in 2011 was built on three uncompromising pillars: | Exercise | Reps | Notes | |
Kicking heels back while performing a rowing motion with arms. Core & Abs "Killer Piece" BarFamily2011 Core & Abs "Killer Piece" BarFamily2011 A decade
A decade and a half later, the influence of the Bar Family 2011 Workout Exclusive is undeniable. Modern CrossFit box jumps, hybrid calisthenics, and even the resurgence of the steel mace all echo the "metal-contact conditioning" the Bar family pioneered.
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