For time

• 3 ring muscle-ups
• 8 thrusters (♀ 75 lb, ♂ 115 lb)
• 17-calorie row

Embrace the challenge.

Stimulus and Strategy
This Hero workout is a triplet where athletes can attempt to move at a consistent pace throughout the duration of the workout. The load on the thruster and the ring muscle-ups are intended to be completed unbroken. Row at a pace that allows for some recovery to allow for adequate performance on the remaining movement. Since this is a Hero workout, athletes can attempt it as prescribed even if the intended stimulus is not met.

Resources

• The Kipping Ring Muscle-Up
• The Thruster
• Rowing Technique Tips
• Jumping Ring Muscle-Up
• Low-Ring Muscle-Up Transition