8.4.2024 Workout Workout
For time, partitioned any way
40 Ring muscle-ups
80 Burpees to a 12′ target
120 (cal) Row
Distribute the reps as wanted to complete the workout
Time cap. 20:00
Overview. This workout is similar to Open workout 20.5. For that one, it was fastest to split the muscle-ups and wall balls into 10 rounds (in that case it was 4/12), then doing the row at the end. This same strategy (4/8) might work well here as well.
Pacing. Stay away from failure on the muscle-ups (as recovery time from a failed set will be much longer than if you left at least 1-2 reps in the tank) and ideally just keep to even, smaller sets (3s or 4s). Being consistent (vs starting fast and fading out) will get you your best time here overall. IF you leave the row at the end, this allows you to push hard here without worrying about muscle fatigue for the muscle-ups.
Ring muscle-up → Bar muscle-up → Seated ring muscle-ups
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