WORKOUT 20.5
WORKOUT VARIATIONS
For time, partitioned any way:
40 muscle-ups
80-cal. row
120 wall-ball shots
♀ 14-lb. ball to 9 ft.
♂ 20-lb. ball to 10 ft.
Time cap: 20 minutes
NOTES
TIEBREAK
Rx’d (Ages 16-54)
♀14-lb. ball to 9 ft.
♂20-lb. ball to 10 ft.
Scaled (Ages 16-54)
♀chin-over-bar pull-ups, 10-lb. ball to 9 ft.
♂chin-over-bar pull-ups, 14-lb. ball to 10 ft.
Teenagers 14-15
♀10-lb. ball to 9 ft.
♂14-lb. ball to 9 ft.
Scaled Teenagers 14-15
♀chin-over-bar pull-ups, 10-lb. ball to 9 ft.
♂ chin-over-bar pull-ups, 14-lb. ball to 9 ft.
Masters 55+
♀chest-to-bar pull-ups, 10-lb. ball to 9 ft.
♂chest-to-bar pull-ups, 20-lb. ball to 9 ft.
Scaled Masters 55+
♀jumping chest-to-bar pull-ups, 10-lb. ball to 8 ft.
♂jumping chest-to-bar pull-ups, 14-lb. ball to 8 ft

NOTES

After the call of “3, 2, 1 … go,” the athlete may perform 40
muscle-ups, 80 calories on the rower, and 120 wall-ball
shots. Athletes may perform the movements in any order,
and the reps can be divided up in any manner. There
are no restrictions on the sequence or combinations
of movements, or their corresponding repetitions. The
repetitions of one movement do not have to be completed
before the athlete can accumulate reps of another
movement.
Regardless of where athletes choose to begin the workout,
they must start fully standing, not touching any equipment.
Only after the call of “3, 2, 1 ... go” may the athlete touch
the medicine ball, rower, or rings and begin the workout