23.9.2024 For time Workout
For time*
30 Squat cleans @ 83/61kg
60 Bar-facing burpees
30 Ring muscle-ups
60/45 (cal) Echo bike
- You can break the work up anyhow
Target time. < 16:00 CAP 19:00
Overview. You can break the work up as wanted on this one. That means you could go for (example) 10 rounds of 3 Squat cleans, 3 Ring muscle-ups, 6 Bar-facing burpees, then finish with the bike. Give your strategy a think before getting started.
Strategy. Typically in these kinds of workouts, it’s best to get the most challenging/limiting movements out the way while still fresh. That would mean either starting with the cleans or the muscle-ups.
You could either alternate the movements in rounds (e.g. 6 x 5 ring muscle-ups/5 squat cleans or 10 x 3/3) or open up with a bigger set in the muscle-ups, do some cleans and keep coming back to muscle-ups to chip away at them (e.g. 10 Ring MU, 5 cleans, 5 rMU, 5 cleans etc.).
The burpees will fatigue the triceps, so you’re probably best leaving at least most of them until after the muscle-ups are done. You most likely want to leave the air bike to the end of the workout.
Squat clean → 70/47.5kg, 61/43kg
Ring muscle-up → Reduce reps (20 reps) → Bar muscle-ups (30 reps) → Chest-to-bar or regular pull-up (45 or 60 reps)
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