Scaling:
Reduce the difficulty so you can perform multiple reps unbroken when fresh but not necessarily attempt to string sets together for the entire workout. Ideally, complete all reps in 15 minutes or less. All athletes should choose modifications that work both pulling and pushing strength.
Intermediate Option:
Complete as many reps as possible in 15 minutes:
Strict muscle-ups
Beginner Option:
10 rounds for time:
3 ring rows
3 push-ups
Scaling:
Reduce the difficulty so that you can perform multiple reps unbroken when fresh, but not necessarily attempting to string sets together for the entire workout. Ideally, comple all reps in 15 minutes or less. All athletes should choose modifications that work both pulling and pushing strength.
Intermediate Option:
Complete as many reps as possible in 15 minutes:
Strict muscle-ups
Beginner Option:
10 rounds for time:
3 ring rows
3 push-ups
Scaling:
If muscle-ups and double-unders are not yet developed, intensity is less important than facilitating practice and technical refinement. If you are proficient with muscle-ups and double-unders, attempt to finish quickly with minimal breaks.
Intermediate Option:
For time:
5 muscle-ups with minimal kip
50 double-unders
4 muscle-ups with minimal kip
40 double-unders
3 muscle-ups with minimal kip
30 double-unders
2 muscle-ups with minimal kip
20 double-unders
1 muscle-ups with minimal kip
10 double-unders
Beginner Option:
For time:
10 muscle-ups on low rings
50 single-unders
8 muscle-ups on low rings
40 single-unders
6 muscle-ups on low rings
30 single-unders
4 muscle-ups on low rings
20 single-unders
2 muscle-ups on low rings
10 single-unders
Mayhem Daily Wod - 2228
Mayhem Gymnastics
Use % of Kipping Ring Muscle Up week one 3 minute test.
5 Strict Ring Muscle Ups
- rest 30 seconds --
45% of 3 minute test of your Kipping Ring Muscle Up from week one
--rest 90 seconds --
3 Strict Ring Muscle Ups
- rest 30 seconds --
35% of 3 minute test of your Kipping Ring Muscle Up from week one
--rest 90 seconds --
2 Strict Ring Muscle Up
- rest 30 seconds --
30% of 3 minute test of your Kipping Ring Muscle Up from week one
Scaling:
If you do not have strict ring muscle ups or if you had 6 or less Kipping Ring Muscle Ups on the test complete:
5 strict box assist strict ring muscle ups
- rest 30 seconds --
90 seconds max effort False Grip Ring Pull Ups
--rest 60 seconds --
3 strict Box Assist Strict Rring Muscle ups
- rest 30 seconds --
90 seconds max effort Ring Dips
--rest 60 seconds --
2 strict box assist strict ring muscle up
- rest 30 seconds --
90 seconds max effort Kipping Ring Swings
For example:
If your 3 minute test was 12 Kippinng Ring Muscle Ups
45% would be 5.4 but we will round down to 5 reps
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1-rep-max clean, 4-minute time frame
Rest 2 minutes, then,
Max bar muscle-ups in 4 minutes
Rest 2 minutes, then,
Complete as many repetitions as possible in 8 minutes of:
30 double-unders
8 single-arm dumbbell push presses (left arm)
8 single-arm dumbbell push presses (right arm)
8 lateral burpees over the dumbbell
♀ 35 lb. ♂ 50 lb.
Post clean load, bar muscle-up reps, and total AMRAP reps to comments, or register for the 2021 Lift Move Work event and log your score there.
Scaling:
Beginner level athletes should spend time drilling the clean and practice the movement with light weights. Intermediate athletes should shoot for a 1-rep-max clean PR and complete the full event as prescribed.
Intermediate Option:
1-rep-max clean, 4-minute time frame
Rest 2 minutes, then,
Max pull-ups in 4 minutes
Rest 2 minutes, then,
Complete as many repetitions as possible in 8 minutes of:
20 double-unders
6 single-arm dumbbell push presses (left arm)
6 single-arm dumbbell push presses (right arm)
6 burpees
♀ 35 lb. ♂ 50 lb.
Beginner Option:
1-rep-max clean, 4-minute time frame (Try practicing 1 light clean + 1 front squat on the minute)
Rest 2 minutes, then,
Max ring rows in 4 minutes
Rest 2 minutes, then,
Complete as many repetitions as possible in 8 minutes of:
20 single-unders
5 single-arm dumbbell push presses (left arm)
5 single-arm dumbbell push presses (right arm)
5 burpees