For time:
2 bar muscle-ups
60 double-unders
4 bar muscle-ups
50 double-unders
6 bar muscle-ups
40 double-unders
8 bar muscle-ups
30 double-unders
10 bar muscle-ups
20 double-unders
Post time to the comments.
Stimulus and Strategy:
Today's workout contains high-skill movements aimed at Open prep, with an emphasis on movement efficiency and rest management. Push for unbroken bar muscle-ups early in the workout — if necessary, one to two breaks in the larger sets to manage muscle fatigue and avoid failure. Keep the double-unders to 1:30 or less for the first round. Advanced athletes could be closer to finishing this set in less than a minute.
Intermediate option / For time:
2 bar muscle-ups (or leg-assisted bar muscle-ups)
50 double-unders
3 bar muscle-ups (or leg-assisted bar muscle-ups)
40 double-unders
4 bar muscle-ups or leg-assisted bar muscle-ups)
30 double-unders
5 bar muscle-ups (or leg-assisted bar muscle-ups)
20 double-unders
6 bar muscle-ups (or leg-assisted bar muscle-ups)
10 double-unders
Beginner option / For time:
2 pull-ups (strict, kipping, or chest-to-bar)
40 single-unders
3 pull-ups (strict, kipping, or chest-to-bar)
30 single-unders
4 pull-ups (strict, kipping, or chest-to-bar)
20 single-unders
5 pull-ups (strict, kipping, or chest-to-bar)
10 single-unders
6 pull-ups (strict, kipping, or chest-to-bar)
10 single-unders