Monday 221024

Monday 210628

Monday 210628

Complete as much as possible in 12 minutes of:

1 weighted muscle-up
5 medicine-ball cleans
2 weighted muscle-ups
10 medicine-ball cleans
3 weighted muscle-ups
15 medicine-ball cleans
4 weighted muscle-ups
20 medicine-ball cleans

Etc., adding 1 muscle-up and 5 med-ball cleans each round. Use a 14/20-lb. ball for both exercises.

Post reps completed to comments.
Compare to 170726.

Scaling:
This couplet starts out quick in the earlier rounds, and tests muscle stamina as the reps increase. Pick a muscle-up modification that works both a pull and a push.

Intermediate Option:
Complete as much as possible in 12 minutes of:
1 muscle-up
5 medicine-ball cleans
2 muscle-ups
10 medicine-ball cleans
3 muscle-ups
15 medicine-ball cleans
4 muscle-ups
20 medicine-ball cleans

Etc., adding 1 muscle-up and 5 med-ball cleans each round.

♀ 14-lb. ball ♂ 20-lb. ball

Beginner Option:
Complete as much as possible in 12 minutes of:
1 jumping pull-up + 1 assisted push-ups
5 medicine-ball cleans
2 jumping pull-up + 2 assisted push-ups
10 medicine-ball cleans
3 jumping pull-up + 3 assisted push-ups
15 medicine-ball cleans
4 jumping pull-up + 4 assisted push-ups
20 medicine-ball cleans

♀ 6-lb. ball ♂ 10-lb. ball

Monday 230731

Monday 230731

For time:
15 strict toes-to-bars
50 double-unders
12 strict toes-to-bars
40 double-unders
9 strict toes-to-bars
30 double-unders
6 strict toes-to-bars
20 double-unders
3 strict toes-to-bars
10 double-unders

Scaling:
For the strict toes-to-bar, work to to keep the legs together and as straight as flexibility will allow. If you are unable to complete the movement, modify to a strict hanging knee raise, or seated leg raise.

Intermediate Option:
For time:
15 strict hanging knee raises
50 double-unders
12 strict hanging knee raises
40 double-unders
9 strict hanging knee raises
30 double-unders
6 strict hanging knee raises
20 double-unders
3 strict hanging knee raises
10 double-unders

Beginner Option:
For time:
15 seated leg raises
50 single-unders
12 seated leg raises
40 single-unders
9 seated leg raises
30 single-unders
6 seated leg raises
20 single-unders
3 seated leg raises
10 single-unders

Thursday 230309

Thursday 230309

For 15 minutes:
Toes-to-bar ladder + burpees

For the ladder pattern, perform one toes-to-bar the first minute, followed by max reps burpees. Perform two toes-to-bars the second minute + max reps burpees. Perform three toes-to-bars the third minute + max reps burpees, continuing for 15 minutes or until failure to complete the toes-to-bars within the minute.

Post total number of burpees to comments.

Scaling:
This couplet will tax your midline. Work on quick transitions and challenge yourself to get as far as possible. Every rep counts. Intermediate athletes can perform this workout as written. If you do not yet have toes-to-bars, modify to hanging knee raises or sit-ups.

Beginner Option:
For 10 minutes:
Hanging knee raise ladder + burpees

For the ladder pattern, perform one hanging knee raise the first minute, followed by max reps burpees. Perform two hanging knee raises the second minute + max reps burpees. Perform three hanging knee raises the third minute + max reps burpees, continuing for 10 minutes.

Sunday 230108

Sunday 230108

1 minute of dumbbell hang squat cleans
1 minute of burpees
1 minute of toes-to-bars
2 minutes of dumbbell hang squat cleans
2 minutes of burpees
2 minute of toes-to-bars
1 minute of dumbbell hang squat cleans
1 minute of burpees
1 minute of toes-to-bars

♀ 30-lb DBs ♂ 45-lb DBs

Post total reps completed to comments.
Compare to 160517.

Scaling:
Reduce the weight and choose modifications that allow you to keep working and avoid failure. There is no built-in rest in this workout. Strategize effectively to get the most work done across the 12-minute block.

Intermediate Option:
1 minute of dumbbell hang squat cleans
1 minute of burpees
1 minute of toes-to-bars
2 minutes of dumbbell hang squat cleans
2 minutes of burpees
2 minute of toes-to-bars
1 minute of dumbbell hang squat cleans
1 minute of burpees
1 minute of toes-to-bars

♀ 20-lb DBs ♂ 30-lb DBs

Beginner Option:
1 minute of dumbbell hang squat cleans
1 minute of burpees
1 minute of toes-to-bars
2 minutes of dumbbell hang squat cleans
2 minutes of burpees
2 minute of toes-to-bars

♀ 15-lb DBs ♂ 20-lb DBs