4 rounds for total reps:
3 minutes of burpees
1 minute of muscle-ups
Post total reps to comments.
Stimulus and Strategy:
Today’s workout challenges you with some movement interference. Expect the push of the burpee and the push of the ring dip in the muscle-up to fatigue the upper-body pressing muscles. This effort will force you to minimize the involvement of the upper body in the burpee. Think of the burpee as “gracefully” falling to the floor. Keep in mind, there is no rest between movements or after rounds. The only rest is what you decide you need within the effort itself. Remember to breathe and don’t jump up to the rings unless you are confident you can perform a successful rep. Missed reps will cost you.
Scaling:
Reduce the time on the burpees or total number of rounds in the workout.
To reduce the complexity of the ring muscle-ups, perform jumping muscle-ups or low-ring transitions.
In case of injury or limitation, consider up-downs in place of the burpees. For the ring muscle-ups, consider ring row + push-ups.
Intermediate option / 4 rounds for total reps:
3 minutes of burpees
1 minute of jumping muscle-ups
Beginner option / 4 rounds for total reps:
2 minutes of burpees
1 minute of low-ring transitions
Coaching cues:
To reduce the amount of pushing on each burpee, focus on jumping your feet closer to your hands rather than pushing your chest away from the floor.