Warm Up:
8 sets:
:20 double-unders
:10 rest
– Advanced athletes can try triple-unders or use a weighted rope.
Skill Work:
8 sets:
:20 double-unders
:10 rest
– Advanced athletes can try triple-unders or use a weighted rope.
WOD:
5 x AMRAP 3:
60 double-unders
5 ring muscle-ups
– Rest 1:00 between AMRAPs.
– Pick up where you left off.
Intermediate:
5 x AMRAP 3:
30 double-unders
3 ring muscle-ups
– Rest 1:00 between AMRAPs.
– Pick up where you left off.
Beginner:
5 x AMRAP 3:
30 single-unders
5 ring rows
– Rest 1:00 between AMRAPs.
– Pick up where you left off.
Home Workout:
5 x AMRAP 3:
60 double-unders
10 dumbbell bent-over rows (35/50 lb)
– Rest 1:00 between AMRAPs.
– Pick up where you left off.
Movement scaling options:
Double unders: Reps, timed attempts, single-unders
Ring muscle ups: Reps, jumping muscle-ups, low-ring transitions, pull-up variations
Cool down:
Accumulate:
30 reach, roll, and lifts