4 Rounds For Time:
400 Meter Run
4 Ring or Bar Muscle-ups (Scale to 10 Burpee Pull-Ups)
40 Double Unders (3:1 Singles)
Although on the more technical side, the repetition numbers per round is low enough where athletes should not get stuck on the rings/bar or rope. Within the workout, choosing a rep number or substitutions that allow athletes to complete the muscle-ups and double unders completed in two sets max will help them achieve the correct stimulus.
If unable to run, complete one of the following:
28/20 Calorie Bike
28/20 Calorie Row
The pace of the workout is dependent on proficiency in the muscle-ups and the double unders. If athletes are confident with their ability to string together reps on the rings/bar and the ropes when tired, they can afford to push the runs a little harder. If they plan on breaking up the muscle-ups from the onset, taking the pace down a little bit on the runs will allow them to feel a little more fresh for the challenging movements. A good rule of thumb on the runs is to find a pace that enables athletes to waste no time before hopping on the rings once they get into the gym. If they go a little faster on the run, but chalk up or rest a significant amount of time before grabbing the rings, the extra time and energy put into the run was wasted. For athletes completing the workout with a burpee pull-up variation, one higher skill movement is eliminated, so the name of the game is to find a pace that they won’t slow down on from round one.
Roll Out/Stretch for the Remainder of Class