Complete as many rounds as possible in 12 minutes of:
7 muscle-ups
Bike 21 calories
Post rounds completed to comments.
Scaling:
If you do not yet have a muscle-up, spend time on the rings today. Drill pulling, pushing, and the transition for the muscle-up. Watch “Scaling the Muscle-Up” for tips.
Intermediate Option:
Complete as many rounds as possible in 12 minutes of:
4 muscle-ups
Bike 21 calories
Beginner Option:
Complete as many rounds as possible in 12 minutes of:
7 ring rows + 7 push-ups
Bike 21 calories
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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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
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
Complete as many rounds as possible in 15 minutes of:
15 dumbbell rows, left arm
15 dumbbell rows, right arm
50-ft handstand walk
♀ 35-lb DB ♂ 50-lb DB
Post rounds completed to comments.
Compare to 200417.
Scaling:
Reduce the load. If you are unable to hold a handstand, modify the handstand walk and spend that portion practicing by putting weight on your hands — i.e., plank hold, bear crawl, wall walk, or hold a weight overhead.
Intermediate Option:
Complete as many rounds as possible in 15 minutes of:
15 dumbbell rows, left arm
15 dumbbell rows, right arm
25-ft handstand walk
♀ 25-lb DB ♂ 35-lb DB
Beginner Option:
Complete as many rounds as possible in 15 minutes of:
10 dumbbell rows, left arm
10 dumbbell rows, right arm
25-ft waiter walk, left arm
25-ft waiter walk, right arm