15:00-39:00

2 Rounds
80 Double Unders
20 Thrusters (95/65)
10 Bar Muscle Up
- Rest 5:00 -
For Time:
160 Double Unders
40 Thrusters (95/65)
20 Bar Muscle Up

Athletes Notes

TARGET SCORE
Target Time each set: 7-9

Time Cap each set: 12

STIMULUS
This workout is all about maintaining control and your heart rate on the thrusters. Be aggressive and focus on breathing through each motion. Don’t redline.

Consistency (within 60-90 seconds) on each workout is the goal.

WORKOUT STRATEGY & FLOW
Double unders are ideally don in 1-2 sets for the 80.

Thrusters are the hard part in the workout so break sets up early with 2-3 in the first workout. The 2nd workout is all about survival mode so fight to keep at least sets of 10.

Goal for Bar Muscle ups is 2-3 sets with a strong and aggressive turn over on the bar.

SCALING
Scale to finish near the target score:

15:00-39:00
2 Rounds
60 Double Unders (OR 120 Single Unders)
20 Thrusters (75/55)
5 Bar Muscle Up (OR 10 Burpee Pull Ups)
Rest 5:00 -
For Time:
120 Double Unders (OR 240 Single Unders)
40 Thrusters (75/55)
10 Bar Muscle Up (OR 20 Burpee Pull Ups)