For TimeMetconBenchmark18:00
Up and Over
Gymnastics
Weightlifting
Solo
Workout Details
For Time
18:00
3 Rounds for Time:
12Muscle-Ups
25Jump Overs
50/50 in, 42/30 in, 20/20 in
30GHD Sit-Ups
Then:
84 ftAxle Bar Weighted Lunge
↳ 185/125 lbs (84/57 kg)
Coaching Tips
Strategy
- 1Start with controlled muscle-ups, focusing on form to avoid fatigue early on.
- 2Consider breaking up Jump Overs into smaller sets if rep fatigue sets in.
- 3During GHD Sit-Ups, maintain a neutral spine to protect your lower back.
- 4Switch to a comfortable foot position on the Axle Bar during the weighted lunges to maintain balance and stability.
- 5Stay steady and focus on controlled breathing throughout the WOD to maintain pace.
Safety Considerations
Technical Focus
Ensure proper shoulder alignment during muscle-ups to prevent injury.
Recommended Warm-Up
General Warm-Up:
- 2 min easy Jump Rope - 2 min
Mobility:
- 5 each side Shoulder Stretch - 30 sec
- 5 each side Hip Flexor Stretch - 30 sec
- 10 Cat-Cow Stretch - 1 min
Activation:
2 rounds- 5 Muscle-Ups (Low Bar Transition)(Focus on form.)
- 5 Jump Overs (Practice)(Focus on height and landing.)
- 10 each leg Bodyweight Lunges(Keep your torso upright.)
Scaling Options
Intermediate
Reduce weight and modify movements for form and success.
- 1
muscle ups
Banded Muscle-Ups
- 2
jump overs
Step Overs
- 3
ghd sit ups
Sit-Ups
- 4
axle bar weighted lunge
Bodyweight Lunges
Weight: 150/100 lbs (68/45 kg)
Scaled
Reduce more significantly for basic movement practice.
- 1
muscle ups
Jumping Muscle-Ups
- 2
jump overs
Box Step-Ups
- 3
ghd sit ups
Crunches
- 4
axle bar weighted lunge
Bodyweight Lunges
Weight: 90/65 lbs (41/29 kg)