Come join us for the last open workout of 2020!
For time, partitioned anyway:
40 Ring Muscle-Ups
80 Calorie Row
120 Wallball Shots (20/14) *Females 9' Target
20:00 Time Cap.
*Tiebreak - Time to completion of 80 calorie row + 120 wallballs.
Initial strategy video seen here
80 Cals @ 800 Cal/Hr… ~6 Minutes
80 Cals @ 1000 Cal/Hr… ~5 Minutes
80 Cals @ 1200 Cal/Hr… ~4 Minutes
80 Cals @ 1400 Cal/Hr… ~3.5 Minutes
80 Cals @ 1600 Cal/Hr… ~3 Minutes
80 Cals @ 1800 Cal/Hr… ~2.5 Minutes
There are three buckets of athletes which should dictate your strategy:
Bucket #1: Athletes with 10-15 Unbroken Ring MU
Bucket #2: Athletes with 6-9 Unbroken Ring MU
Bucket #3: Athletes with 0-1 Ring MU
Let's get through the rings and wallballs first, and then push the row.
When we think about the rings, there's multiple reasons we want to get them done first. The most obvious being, the more wallballs and rowing we do in the workout, the more they will impact our ring work. But just as importantly for this group, is how it effects our speed on th row.
To take the opposite angle, let's visualize rounds of RMU/WB/Row. What would our rowing pace be there? What would it feel like? More than likely, a recovery pace. We simply can't push the row here as we need to perform on the rings.
But if we push the row to the end of the workout, after we complete the RMU/WB combination… we can push the row. And on calories, this difference can be significant.
One commonality is true for this group:
We must finish the 80 calorie row, 120 wallballs. After this, the question is how many ring muscle-ups.
If we finish the workout, naturally, that's ideal. But even if we don't, that theme must remain true. With the workout being "max reps" ifg we reach the time cap, a single calorie row and a single wallball will always be easier than a single ring muscle-up. So we need to take those reps into our final score, with anything on top (ring muscle-ups) being last on the priority list. Tiebreak time should not impact our decision making here, because a single rep more on the rings leapfrogs everyone with the crazy fast tiebreak time in the last total.
Inside that theme, that we must finish the 80 calorie row and 120 wallballs somewhere in the 20 minutes, we can think about this in one of two overarching themes:
A) Ring MU's in "rounds"
B) Ring MU's "front-loaded"
A) "Rounds" example:
2-4 Ring MU
8 Calorie Row
This strategy is best for someone who thrives off time being between ring reps. The row is a recovery pace, and the wallballs is done with a smooth and relaxed transition. We aren't rushing here.. we are recovering for our next set of rings. Naturally here, we would have extra ring MU's to work through if we complete with 2 or 3 reps per round, which could be made up before or after these 10 rounds (before if we're confident we are going to finish the workout).
Two athletes here: one does not have ring muscle-ups just yet, and the other has 1, and maybe 2-3 more, in the 20-minute time cap.
If we do not have ring muscle-ups, this workout is rowing and wallballs for time. As a talking point, let's use:
13 Calorie Row (on the 6th and final round, must row 15 calories)
The take home message is this: we are pushing for our tiebreak time. And we can absolutely adjust the rep scheme quite a bit on this combination, as long as we match a goal we are after: unbroken, or a single, very disciplined break, on the wallball sets. If we have set counts that are so large that we are taking big breaks, this will consume far more seconds than we would like to. And it's worth it to transition more because we're still moving forward. Let's choose a rep scheme we feel confident we can attack the wallballs on, where the row is the psuedo-recovery between sets. But even a slow paced row beats seconds of staring at the wallball.
If we have a ring muscle-up, we want to put the time in first to get that. Every rep here (as long as we finish the 80/120 inside the 20 minutes) is massive. An option such as the front 10 minutes towards ring muscle-ups can be a great strategy, as the goal here is to literally just get the 80/120 in. It's using the remaining time to maximize our ring muscle-up count.