For TimeMetconBenchmark20:00
Open 20.5
Gymnastics
Weightlifting
Solo
Workout Details
For Time
20:00
For Time:
40Ring Muscle-Up
80 calRow
120Wall Ball Shot
↳ 20/14 lbs (9/6 kg)
Partition any way
Time Cap: 20 minutes
Original WOD
For Time: 40 Ring Muscle-Ups 80 calorie Row 120 Wall Ball Shots (20/14 lbs) Partition any way Time Cap: 20 minutes
Coaching Tips
Strategy
- 1Partition the reps strategically to avoid muscle fatigue in the Ring Muscle-Ups, e.g., 10 sets of 4 or 5 depending on your capacity.
- 2Keep a steady pace on the Row and aim for consistent splits to manage energy better.
- 3For Wall Ball Shots, keep the movements smooth and maintain a steady rhythm to reduce fatigue; consider breaking them into sets of 30 or 40 if needed.
- 4Ensure quick transitions between movements to save time, especially between the Row and Wall Ball Shots.
Safety Considerations
Technical Focus
Ensure proper shoulder engagement and form in the ring muscle-ups to avoid injury.
Recommended Warm-Up
General Warm-Up: 2 min Easy Row
- 2 min easy Row - 2 min
Mobility: 2 min
- 10 Shoulder Dislocates - 1 min
- 10 Banded Pull Aparts - 1 min
Activation Mini-WOD: 3 Rounds
2 rounds- 5 Ring Rows(Focus on form.)
- 10 Wall Ball Shots (light)(Use a lighter ball to warm up.)
Scaling Options
Intermediate
Reduce weight and reps for movements to accommodate fitness level.
- 1
ring muscle up
Muscle-Ups with Banded Support
- 2
row
Row 60 calories instead of 80
- 3
wall ball shot
Wall Ball Shots with lighter ball.
Weight: 16/10 lbs (7.25/4.5 kg)
Scaled
Significantly reduce weight and modify difficult movements.
- 1
ring muscle up
Use Ring Rows instead of Muscle-Ups
- 2
row
Row 40 calories instead of 80
- 3
wall ball shot
Wall Ball Shots with significantly lighter ball.
Weight: 10/6 lbs (4.5/2.75 kg)