For TimeMetconBenchmark20:00
Open 20.5
Gymnastics
Monostructural
Weightlifting
Solo
Workout Details
For Time
20:00
For Time:
40Ring Muscle-Up
80 calRow
120Wall Ball Shot
↳ 20/14 lbs (9/6 kg)
Partition any way
Time Cap: 20 minutes
Coaching Tips
Strategy
- 1Pace yourself strategically, especially on the muscle-ups and row segments to avoid fatigue.
- 2Aim to break up the wall balls into smaller sets to maintain form and prevent loss of power.
- 3Consider doing sets of 5 or 10 for muscle-ups, especially if you're nearing fatigue during transitions.
- 4Use the rowing as a recovery segment by maintaining a steady, even pace rather than going all out at the start.
- 5Keep an eye on the clock and adjust your pacing; the goal is to finish strong before the time cap.
Safety Considerations
Technical Focus
Ensure proper shoulder stability and avoid excessive swinging during muscle-ups.
Recommended Warm-Up
General Warm-Up:
- Rowing (easy pace) - 3 min(Match the effort to your planned row during the WOD.)
Mobility Work:
- 10 Shoulder Dislocates with PVC Pipe
- 5 each side Hip Flexor Stretches
- 10 each direction Wrist Rolls and Stretches
Activation:
2 rounds- 3 3 Muscle-Up Transition Drills(Focus on smooth transitions.)
- 15 Wall Ball Shots (light weight) - 30 secs(Use a lighter ball if necessary.)
- 15 Calories on the Rower - 1 min(Maintain a steady pace.)
Scaling Options
Intermediate
Reduce workload and modify movements for complexity.
- 1
ring muscle up
Pull-ups + Dips
- 2
row
80 calorie Row as prescribed
- 3
wall ball shot
Wall Ball Shots with reduced weight (16/10 lbs)
Weight: 16/10 lbs (7.5/4.5 kg)
Scaled
Significantly reduce volume and modify for experience level.
- 1
ring muscle up
Banded Pull-ups + Dips
- 2
row
60 calorie Row
- 3
wall ball shot
Wall Ball Shots with further reduced weight (12/8 lbs)
Weight: 12/8 lbs (5.5/3.5 kg)