220228

Workout of the day

For Time:
5 strict muscle-ups
50 double-unders
4 strict muscle-up
40 double-unders
3 strict muscle-ups
30 double-unders
2 strict muscle-ups
20 double-unders
1 strict muscle-up
10 double-unders

This couplet combines two high skill movements in a descending rep scheme. Athletes should choose versions of each exercise that can be done unbroken for all sets, with small breaks in the transitions. The quick sprints with the rope will add up and challenge the muscle-ups under cardiovascular respiratory endurance and stamina fatigue. Newer athlete's should treat this as a skill day, reducing the reps, and even using progressions to train and practice.

Scaled

For Time:
5 muscle-ups
50 double-unders
4 muscle-up
40 double-unders
3 muscle-ups
30 double-unders
2  muscle-ups
20 double-unders
1 muscle-up
10 double-unders

Foundations

For Time:
5 leg assisted muscle-ups
50 single-unders
4 leg assisted muscle-up
40 single-unders
3 leg assisted muscle-ups
30 single-unders
2 leg assisted muscle-ups
20 single-unders
1 leg assisted muscle-up
10 single-unders

Sub the single-unders to jumping jacks and the muscle-ups for backpack man-makers (A push-up, renegade row, squat and press exercise). Dumbbells are a great option for man-makers.

Post scores and scales to comments.