Complete as many reps as possible in 12 minutes:
4 wall walks
8 chest-to-bar pull-ups
12 single-dumbbell overhead walking lunges
♀ 35 lb
♂ 50 lb
Scaling:
Today’s workout is a high-skill triplet. Choose scaling options that challenge you but allow you to maintain a consistent pace for the entire workout. Adjust movements, load, and volume if needed to complete each round in less than 3 minutes. Switch hands as needed on the overhead dumbbell lunges; otherwise, these reps should be unbroken. As you begin to fatigue, manage your rest and minimize the amount of time spent looking at the pull-up bar and/or lying on the ground.
Intermediate option / Complete as many reps as possible in 12 minutes:
2 wall walks
8 chin-over-bar pull-ups
12 single-dumbbell overhead walking lunges
♀ 20 lb
♂ 35 lb
Beginner option / Complete as many reps as possible in 12 minutes:
2 inchworm + push-ups
8 jumping pull-ups
12 single-dumbbell overhead walking lunges
♀ 10 lb
♂ 15 lb
"Movement Resources"