Workout 6301

Created: December 18, 2024

Description:

Complete as many rounds and reps as possible in 12 minutes of:
30 double unders
10 burpees to rings
5 ring muscle ups
Set the rings to 6 inches above reach.
Stimulus and Strategy:
In today’s triplet, expect to feel some movement function interference. While 5 muscle ups may not be a big number, the accumulated fatigue from double unders and burpees will make those 5 reps feel more challenging.
Intermediate option:
Complete as many rounds and reps as possible in 12 minutes of:
15 double unders
10 burpees to rings
3 ring muscle ups
Set the rings to 6 inches above reach.
Beginner option:
Complete as many rounds and reps as possible in 12 minutes of:
15 single unders
7 burpees
3 low ring muscle up transitions
Coaching cues:
When performing the burpees to a ring, consider putting a mark on the floor under the rings. This mark is where you want to put your hands. Then, when you jump your feet to your hands, your feet will be directly under the rings.
Resources:
The Double-Under
The Burpee
The Kipping Muscle-Up
Low-Ring Muscle-Up Tips
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Scaling/Comments:

Reduce the reps of all three movements to complete each round in 3 minutes or less.
Spend 30 seconds on double under attempts or perform single unders. Reduce the height of the rings for the burpee target. Perform jumping ring muscle ups or low ring transitions.
In case of injury or limitation, perform 30 seconds of work on any machine for the double unders. Perform up downs for the burpees. For the ring muscle ups, perform a single arm ring row.

Number of Times Completed: 0