10-8-6-4-2 reps, for time of:
Devil Press, 50/35 lbs
Double Dumbbell Box Step-up, 50/35 lbs, 24/20 in
Time: 12-18 minutes
Category: Threshold and Grippy!!
Goal: To clear the round of 10 under 5:00 and no more than 3 sets on any set of Muscle-Ups.
Score: The time it takes to complete the workout
Ring: Today we recommend staggering the start by 2:00 // Allow athletes to perform Bar Muscle-Ups or chosen modification.
Dumbbells: Switch to an Alternating Single Arm Dumbbell Devil’s Press
Boxes: If athletes start on different movements, it may give enough separation that won’t have athletes waiting too long for equipment. Alternatively, a Dumbbell In-Place Forward Lunge can be subbed.
RING MUSCLE-UP /
We should be able to clear the set of 10 and 8 reps in under 2:00 and less than 3 sets. If we cannot, consider decreasing the rep scheme to 6-5-4-3-2 (20 reps total) 5-4-3-2-1 (15 reps). Another option could be to do 2 Muscle-Ups every round (10 reps).
Decrease the repetitions (see above)
Lower the height of the rings (jumping Muscle-Up) // Or Pull-Up bar
Lower Ring Transitions (moving the feet further out in front will make the pull harder)
Ring Rows + Dips (Jumping, Kipping or Strict) x2 the number of Muscle-Ups for each (Eg., Set of 10 would mean 20 Ring Rows + 20 Dips – good for strength work)
The same expectation applies to the Devil’s Press as the Muscle-Up. We should be able to clear the set of 10 and 8 under 2 minutes. If we cannot, first decrease the load and try to keep the same number of reps.
Decrease the load (we can decrease the reps if needed)
Single Arm Alternating Devil’s Press (injury)
No Push-Up Devil’s Press (injury or new athletes)
Single Arm Dumbbell Hang Snatch (injury)
Seated Dumbbell Clean & Jerk (injury)
DUMBBELL BOX STEP UP
We should be able to clear 10 Dumbbell Box Step-Ups in about 1 minute, give or take 10 seconds. For every set after 10, we should be under 1 minute. Decrease the load if this is not possible. Or, if you are chasing the 50/35lb (23/16kg) dumbbell, decrease the reps (see MU rep scale for options).
Decrease the load/repetitions
Decrease the height of the box
Double Dumbbell In-Place Forward Lunges
This is a grippy workout! Even if you can big sets, assess how it will affect the other two movements, and implement strategic stops.
RMU: Let the hips fly up! When you feel light, pull the rings close and tight to the chest! It’s a fast sit-up to finish!
Double DB Devil’s Press: When coming out of the Burpee, avoiding bending the arms too early. Trust that legs and hips will help make the DB feel weightless…THEN Pull-Punch!!!!
Double DB Box Step Up: Oh hello grip (again). When you commit to stepping, try to move fast! A quick reset (place DB’s on the box), will not steal too much time. BUT, it will affect the Muscle Up!
Be smart! Go to the dark place for the rounds of 4 and 2 😉