Workout 8545

Created: March 24, 2025

Description:

Complete as many rounds and reps as possible in 12 minutes of:
3 ring muscle ups
6 right arm kettlebell snatches
6 left arm kettlebell snatches
9 GHD sit ups

♀ 35-lb kettlebell
♂ 53-lb kettlebell
Stimulus and Strategy:
Today’s workout is a gymnastics and weightlifting triplet. The reps are low, which will allow you to accumulate a good amount of rounds. Athletes should aim to complete at least 5 rounds. Expect the volume accumulation of GHD sit ups into the kip swing and hip extension in the kettlebell snatches to be challenging. If you have not been training consistently with the GHD sit up, consider scaling options and alternatives.
To reduce the complexity of the muscle ups, consider performing fewer reps per round — 1 or 2. You may also consider jumping muscle ups or low ring transitions. For the kettlebell snatches, consider single arm kettlebell swings to eye level or hang dumbbell snatches. For the GHD sit ups, reduce the range of motion or perform V-ups or AbMat sit ups.
In case of an injury or limitation, consider ring rows or low ring muscle up transitions in place of the muscle ups. For the kettlebell snatches and GHD sit ups, consider the scales mentioned above.
Intermediate option:
Complete as many rounds and reps as possible in 12 minutes of:
3 ring muscle ups
6 right arm kettlebell snatches
6 left arm kettlebell snatches
9 GHD sit ups to parallel

♀ 26-lb kettlebell
♂ 35-lb kettlebell
Beginner option:
Complete as many rounds and reps as possible in 12 minutes of:
3 low ring muscle up transitions
6 right arm kettlebell swings to eye level
6 left arm kettlebell swings to eye level
9 sit ups

♀ 18-lb kettlebell
♂ 26-lb kettlebell
Coaching cues:
On the kettlebell snatch, extend the hips just like you would a kettlebell swing. Then, to keep the bell close to your body, pull back on the kettlebell with the elbow moving high and outside. This action gets the bell moving vertically and closer to the body.
Resources:
The Kipping Muscle-Up
The Kettlebell Snatch
The GHD Sit-Up
Jumping Ring Muscle-Up
Low-Ring Muscle-Up Tips
Kettlebell Snatch Progression
GHD Sit-Up Progression
Find a gym near you:
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Scaling/Comments:

Reduce the load of the kettlebell.

Number of Times Completed: 0