For TimeMetconBenchmark18:00
Up and Over
Gymnastics
Weightlifting
Solo
Workout Details
For Time
18:00
3 Rounds for Time:
12Muscle-Up
25Jump Over
50/50 in, 42/30 in, 20/20 in
30GHD Sit-Up
Then:
84 footAxle Bar Weighted Lunge
↳ 185/125 lbs (84/57 kg)
Coaching Tips
Strategy
- 1Break up Muscle-Ups if needed to prevent failure; consider sets of 3-5 to maintain form.
- 2For Jump Overs, use a rhythm to minimize fatigue and focus on quick transitions between jumps.
- 3Keep GHD Sit-Ups controlled, focusing on the eccentric phase to protect the lower back.
- 4On the Axle Bar Weighted Lunges, prioritize form over speed; maintain an upright torso and drive through the front heel.
- 5Consider micro-resting during the weighted lunges to maintain a good pace, especially if grip fatigue sets in.
Safety Considerations
Technical Focus
Ensure proper shoulder stability during Muscle-Ups to prevent injury.
Recommended Warm-Up
General Warm-Up:
- Rower - 2 min easy(Row at a light pace to warm up legs and lungs.)
Mobility:
- 10 each arm Shoulder Stretches(Dynamic shoulder circles to loosen shoulders.)
- 10 each side Hip Flexor Stretch(Hold each side for about 20 seconds.)
- 10 each leg Sitting Hamstring Stretch(Focus on keeping a flat back.)
Activation:
3 rounds- 5-10 Muscle-Up Progression(Warm-up with banded assistance or low muscle-up transition drills.)
- 10 each leg Bodyweight Lunges(Focus on depth and balance.)
- 10 GHD Sit-Ups (controlled)(Start slow to ensure core activation.)
Scaling Options
Intermediate
Reduce Muscle-Ups to 6 reps and Axle Bar weight by 20%.
- 1
muscle up
Banded Muscle-Ups
- 2
jump over
- 3
ghd sit up
- 4
axle bar weighted lunge
Weight: 148/100 lbs (/ kg)
Scaled
Reduce Muscle-Ups to 3 reps, use Jump Step-Ups or modify for lower height, and reduce weight for lunges by 40%.
- 1
muscle up
Ring Rows
- 2
jump over
Step-Ups
- 3
ghd sit up
Crunches
- 4
axle bar weighted lunge
Weight: 111/75 lbs (/ kg)