1 set:20 jumping jacks5 synchronized inchworms20 jumping jacks5 synchronized push-ups10 ring rows5 synchronized up-downs10 kip swings5 synchronized burpees10 hanging knee raises5 synchronized burpees
Prep and scale options for movements:
Rope climb
Wall walks
Muscle ups
Pre-workoutEMOM 6:Min. 1 | 1-2 rope climbsMin. 2 | 1-3 wall walksMin. 3 | 1-3 muscle-ups
- RX -For time with a partner:20 synchronized burpees20 rope climbs (15/15 ft)20 synchronized burpees20 wall walks20 synchronized burpees20 muscle-ups- Share the rope climbs, wall walks, and muscle-ups as needed.
- INTERMEDIATE -For time with a partner:20 synchronized burpees20 rope climbs (12/12 ft)20 synchronized burpees15 wall walks20 synchronized burpees10 muscle-ups- Share the rope climbs, wall walks, and muscle-ups as needed.
- BEGINNER -For time with a partner:12 synchronized burpees20 pull-to-stands12 synchronized burpees20 inchworms12 synchronized burpees20 muscle-up transitions- Share the pull-to-stands, inchworms, and muscle-up transitions as needed.
- MASTERS 55+ - For time with a partner:20 synchronized burpees20 rope climbs (12/12 ft)20 synchronized burpees20 partial wall walks20 synchronized burpees20 burpee chest-to-bar pull-ups- Share the rope climbs, wall walks, and burpee chest-to-bar pull-ups as needed.- Perform 10 muscle-ups instead of chest-to-bar pull-ups if possible.
Accumulate: 30 reach, roll, and lifts
WARM-UP
EMOM 30 (SCORE REPS)
Min 1: Ski Erg (Cal)
Min 2: Burpee Box Jumps (20")
Min 3: Assault Bike (Cal)
Min 4: DB Front Rack Lunge
Min 5: Row (Cal)
Min 6: Rest
RX: DB 25/35
Intermediate: DB 20/30
Beginner: DB 15/25
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ALTERNATE WORKOUT
Min 1: Burpee Over Bar
Min 2: Deadlift
Min 3: Hang Cleans
Min 4: Front Squats
Min 5: Rest
RX: 115/135
Intermediate: 95/115
Beginner: 75/95