Complete as many rounds as possible in 15 minutes of:
12 muscle-ups
36 kettlebell swings
♀ 24-kg KB ♂ 32-kg KB
Post rounds completed to comments.
Compare to 200724.
Scaling:
If you do not yet have a muscle-up, read "The Muscle-up" and practice the transition from the pull-up to the dip. During the workout, modify the movement to a pull and a push.
Intermediate Option:
Complete as many rounds as possible in 15 minutes of:
7 muscle-ups
36 kettlebell swings
♀ 20-kg KB ♂ 24-kg KB
Beginner Option:
Complete as many rounds as possible in 15 minutes of:
12 ring rows + 12 jumping dips
21 kettlebell swings
Post rounds completed to comments.
Compare to 180905.
Scaling:
This triplet contains several high-rep gymnastics movements at what will be a high volume for experienced athletes who perform many rounds. Modify the movements while trying to preserve their range of motion. Reduce the weight of the kettlebell swing. Aim to complete each set of reps unbroken.
Intermediate Option:
Complete as many rounds as possible in 20 minutes of:
2 assisted muscle-ups
4 assisted handstand push-ups
8 kettlebell swings
♀ 1-pood kettlebell
♂ 1.5-pood kettlebell
Beginner Option:
Complete as many rounds as possible in 20 minutes of:
4 assisted pull-ups
4 assisted dips
4 assisted handstand push-ups
8 kettlebell swings
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.
Pull a sub-1:25/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:30/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:35/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:30/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:25/500-m pace for as long as possible
Post time maintained at each pace to comments. Scale split times as needed.
Compare to 160613.
Scaling:
Approach these intervals as max efforts. Choose a beginning pace on the rower that you are able to maintain for a minimum of 10 seconds.
Intermediate Option:
On the Concept2 rower:
Pull a sub-1:35/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:40/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:45/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:40/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:35/500-m pace for as long as possible
Beginner Option:
On the C2 rower:
Pull a sub-1:55/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-2:00/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-2:05/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-2:00/500-m pace for as long as possible