Saturday Group Strength and Conditioning

For time:

-10 muscle-ups

-25 thrusters (75/55)

-800m run

-25 thrusters

-10 muscle-ups

 

Scaling

If possible, use a muscle-up variation that still challenges you at your skill level. Reduce thruster load to a weight that is light for you. This is a medium-duration workout of about 10-15 minutes with two opportunities to practice the muscle-up. Push the intensity through the light thrusters and row.

Intermediate Option

For time:

-10 assisted muscle-ups or muscle up negatives

-25 thrusters (75/55)

-800m run

-25 thrusters

-10 assisted muscle-ups or muscle up negatives

Beginner Option

For time:

-10 ring rows

-10 jumping dips

-25 thrusters (45/35)

-600m run

-25 thrusters (45/35)

-10 jumping dips

-10 ring rows

 

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