Scaling:
If you’re unable to complete 60 double-unders in 1 minute or less, reduce the reps. Similarly, modify the pulling exercise or reduce the reps if you’re unable to complete 15 in 1 minute or less.
Intermediate Option:
5 rounds for time of:
60 double-unders
10 chest-to-bar pull-ups
Beginner Option:
3 rounds for time of:
60 single-unders
15 banded chest-to-bar pull-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
Scaling:
Watch “Pistol Variations” and practice proper technique in the single-leg squats. If you are unable to perform single-leg squats with your heel on the ground throughout the rep, modify the movement to a box, as seen in the video.
Intermediate Option:
Complete as many reps as possible in 12 minutes:
10 single-leg squats
20 double-unders
20 single-leg squats
40 double-unders
30 single-leg squats
60 double-unders
40 single-leg squats
80 double-unders
50 single-leg squats
100 double-unders
Beginner Option:
For time:
10 single-leg squats to a box above parallel
20 single-unders
20 single-leg squats to a box above parallel
40 single-unders
30 single-leg squats to a box above parallel
60 single-unders
Scaling:
Modify the muscle-ups to pull and push exercises that challenge you without causing you to hit failure. Newer athletes should reduce the overall volume of this workout.
1 minute of GHD sit-ups
1 minute of walking lunges
1 minute of bar muscle-ups
Post reps of each to comments.
Scaling:
This combo will tax your midline. If you are new to the GHD, practice the skill during warm-up and modify to an abmat sit-up during the workout. Choose a muscle-up modification that will allow you to complete at least 5 reps in the interval.
Intermediate Option:
2 rounds for max reps of:
1 minute of GHD sit-ups
1 minute of walking lunges
1 minute of assisted bar muscle-ups
1 round for max reps of:
1 minute of abmat sit-ups
1 minute of walking lunges
1 minute of assisted bar muscle-ups
Beginner Option:
2 rounds for max reps of:
1 minute of abmat sit-ups
1 minute of walking lunges
1 minute of 3 jumping pull-ups + 3 assisted push-ups