Online Semifinals Event 3 Workout
For time
- 30 muscle-ups
- 30-meter dumbbell front-rack lunge
- 300 double-unders
- 20 muscle-ups
- 20-meter dumbbell front-rack lunge
- 200 double-unders
- 10 muscle-ups
- 10-meter dumbbell front-rack lunge
- 100 double-unders
♀ 35-lb. DBs ♂ 50-lb. DBs
25-minute time cap.
Scaling
Modify the muscle-ups to pull and push exercises that challenge you without causing you to hit failure. Newer athletes should reduce the overall volume of this workout.
Intermediate Option
For time
- 20 muscle-ups
- 30-meter dumbbell front-rack lunge
- 200 double-unders
- 10 muscle-ups
- 20-meter dumbbell front-rack lunge
- 100 double-unders
- 5 muscle-ups
- 10-meter dumbbell front-rack lunge
- 50 double-unders
♀ 25-lb. DBs ♂ 35-lb. DBs
Beginner Option
For time
- 20 assisted pull-ups 20 assisted push-ups
- 30-meter lunge
- 200 single-unders
- 10 assisted pull-ups 10 assisted push-ups
- 20-meter lunge
- 100 single-unders
- 5 assisted pull-ups 5 assisted push-ups
- 10-meter lunge
- 50 single-unders
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