Teams of 2 – 5 rounds for time of:

20 Alternating V-ups

15 Synchronized Burpee Box Jump Overs, 24/20 in

Alternating V-ups- each partner must complete; one at a time; resting partner must perform elbow plank hold

Complete in teams of 2.

Stimulus is moderate, with steady pacing across the workout. Athletes will complete 20 Alternating V-Ups each, 1 Partner chipping away at 20 reps while partner 2 holds plank (Switch when partner finishes V-Ups). V-Ups can not be completed unless the partner is up in a plank. The Burpees should not be taken lightly in this workout, for they will dictate pacing and athletes’ heart rate, so communicate and don’t let your partner burn out.

For quality:

Ring Muscle-up Practice

Set Up:

Rings should be set just above athletes max reach
Rings shoulder width apart
false grip or overhand grip


Strong and smooth kip with explosive hips
Eyes and hips to the ceiling, keep the false grip!
Pull through the rings with chest and shoulders coming over top of the rings.
At the bottom of the dip, head is looking down, the hands squeezing the rings to hips with elbows back (90 degrees)
Don’t Dolphin!
Breathe! Don’t overstrain while keeping the body stable

Scaling Options:

Have athletes start from the beginning and progress within their limitations.
Use low ring with band