"Service Cup Workout 2"
Complete as many reps as possible in 8 minutes of:
50-foot back rack lunges
25 pull-ups
50-foot front rack lunges
25 chest-to-bar pull-ups
50-foot overhead lunges
Max bar muscle-ups
♀ 80-lb barbell
♂ 115-lb barbell
Post reps to comments.
Stimulus and Strategy:
Today, we’re completing Service Cup Workout 2. Get ready for a chipper-style workout that increases in difficulty — the pulling movement gets more advanced as the hold position for the lunges gets more challenging.
If you're signed up for the Service Cup, perform one of the competition variations. If you're not signed up, scale the workout to fit your needs and capacity. The barbell load should be light to moderate, allowing you to complete each set of lunges in 1-2 sets. If you can perform both pull-ups and chest-to-bar pull-ups but struggle with or don't yet have bar muscle-ups, perform the workout as written — today may be the day you get your first one.
* If you're signed up for the Service Cup, don't forget to log your scores.
* Be sure to check out the 2026 Everyday Hero Service Cup website for more information, rules, and standards.
Intermediate option / Complete as many reps as possible in 8 minutes of:
50-foot back rack lunges
25 jumping pull-ups
50-foot front rack lunges
25 pull-ups
50-foot overhead lunges
Max chest-to-bar pull-ups
♀ 60-lb barbell
♂ 85-lb barbell
Beginner option / For time:
30-foot back rack lunges
15 ring rows
30-foot front rack lunges
15 ring rows
30-foot overhead lunges
15 jumping pull-ups
Time cap: 8 minutes
♀ 15-lb barbell
♂ 25-lb barbell