Complete as many rounds and reps as possible in 20 minutes of:
100-foot dumbbell farmers carry
10 dumbbell front squats
10 burpees
5 bar muscle-ups
♀ 35-lb dumbbells
♂ 50-lb dumbbells
Post rounds and reps to comments.
Stimulus and Strategy:
Today’s workout is a longer-duration grind. Use a loading for the dumbbells that allows you to complete the farmers carry and front squats unbroken throughout the workout. Your goal should be to perform a round at least every 4 minutes. If you can move faster, do it. For intermediate athletes who are capable of performing bar muscle-ups, but not the volume of the prescribed workout, reduce the reps, and use this workout as an opportunity to practice and develop the skill.
Scaling:
Reduce the load of the dumbbells.
To reduce the complexity of the bar muscle-ups, consider jumping bar muscle-ups, chest-to-bar pull-ups, or chin-over-bar pull-ups.
In case of injury or limitation, for the dumbbell farmers carry, consider single-dumbbell carries or low box step-ups. For the dumbbell front squats, consider single-dumbbell goblet squats or unloaded air squats. For the burpees, consider up-downs. For the bar muscle-ups, consider low-ring muscle-up transitions or ring rows.
Intermediate option / Complete as many rounds and reps as possible in 20 minutes of:
100-foot dumbbell farmers carry
10 dumbbell front squats
10 burpees
5 chest-to-bar pull-ups
♀ 20-lb dumbbells
♂ 35-lb dumbbells
Beginner option / Complete as many rounds and reps as possible in 12 minutes of:
100-foot single-dumbbell farmers carry
10 single-dumbbell goblet squats
10 burpees
5 ring rows
♀ 10-lb dumbbell
♂ 15-lb dumbbell
Coaching cues:
As you make the transition in the bar muscle-up, try to find your feet as you look over the top of the pull-up bar.