That looks effortless. Wow. 

4 rounds + 2 muscle-ups

Thanks for attacking the false myth that free sugars are "good" or at lease better than sugar.  

5 Rounds Rx'd

subbed 5 weighted pull-ups & dips, 45#, for strict MUs

4 rounds + 2 pull-ups

5R+2r as strict as possible

kipping MU with band
5 rounds

Rx 4+4

No strict muscle up so I did 5 ring rows 5 strict ring dips. 
8 rounds. 

6 rounds plus 4 strict muscle ups. Scaled to 4 strict muscle ups per round. 

Then did:
stretching 5m mostly pancake and straddle. 
Handstand descents, 10 attempts or so, a few really good slow controlled straight arm/leg straddle descents!
L-sit practice on floor: :05/:10 rest 4 minutes then could only hold 3-4 seconds max on the last minute! 
Back scale:30each/:30 restx2 (3m)
Front scale :20on right :20 on left 2m straight
Plank: 2 rounds: 1m/:30 rest, rear plank 1m/:30 rest 

40/5’9”/190

4+4 rx

104 reps total

Kipping MU
7 rounds + 3 MU

7+4.
Used black band.
4 Muscle-ups in round 8

5 rounds 6 walking lunges down 

3 rounds plus 18 reps
Used regular bar muscle-ups

4rds + 23reps Sc + Practice
12min AMRAP of:
5 Strict Ring "feet-on-ground" Muscle-ups
20 Walking Lunges

6 rounds + 3 MU

All accessories done.

7 rounds + 1 MU

First 3 MU were strict..... after that, not so strict....

6 rounds plus 5. Jumping

Shakha Gillin you are spot on. They need pure, clean water. Back in the 80s and 90s even, we were beginning to see 8, 9, and 10 year old kids with significant obesity and DM2 (and NAFLD though we didn't call it that then; we just knew their enzymes were elevated and they didn't likely drink alcohol.) And NAFLD is one of the earliest telltale signs of the metabolic machinery's going haywire. The typical adolescent and teen diet consists of heavily processed wheat or corn, bad fats (aka 'vegetable' fats, by which I mean industrially processed seed oils), and HFCS. It's all morphed into a variety of shapes and colors, but at its core, most packaged food is just those things. And they are a winning formula for stuffing fat into the hepatocytes, which may very well be the first domino in the cascade leading toward a lifetime of metabolic syndrome. It's just heartbreaking when you think of it.  And the remedy is so simple: just feed them meat, vegetables, some fruits, nuts, and seeds, little starch, and no sugar (and I'd add no vegetable oils) and stand back and watch what happens. It's like a miracle 

M/31/5'9/175

6 rounds + 1 Rx

8 Rounds 
I went max unbroken strict ring muscle ups on each round, which ended up being 2 or 3, then when bust out the walking lunges. Ended with 18 Strict Ring Muscle Ups is the 12 minutes. Most I have ever done. 

5+42, subbed strict muscle-ups with 15 ring rows + 15 push-ups

5 rounds+2 muscle-ups
RX

Fran
65 lbs
21-15-9
8:18

12 min AMRAP: 8rds+5MU

5 Scaled: Jumping MU
20 Walking Lunge

As rx'd, 5 rounds + 9 walking lunges.

Did these as strictly as I could.  Did these all with false grip, and I'm still missing some lockout on the bottom.  Walking lunges were fine.  The practice sessions were hard, I will really sweating by the end.  Getting better (maybe?) at L-sit, but that one still the roughest.  Had not tried the plank variations until today.  The "bird dog" variation I found very spicy.  HS descents were maybe getting better - I think that is helping me keep my feet over my hands better.

46m/5'10"/180

AMRAP 12:

5 Weighted Pullups - 30lbs
20 lunge steps

9 rounds + 5 pullups

Kipping MUs
6 + 3MU

Modified today for pure exhaustion
5 rounds of:
5 assisted pull-ups 
5 assisted dips
(90lbs working weight)
20 waking lunges 
9:12

Fiancí©: band assisted pull-ups - 7 rounds + 3 muscle-ups 

Complete as many rounds as possible in 12 minutes of:
5 strict muscle-ups (strict push ups/reverse tricep dip)
20 walking lunges

10 rounds 

Not many hotel options today

5+1 Kipping MU

Modified to:
1 L sit ring muscle up from floor
12 walking lunges 

16 rounds

M/57/6'2"/176
7 rounds

Scaled MUs to bar MUs with band assist. Also mistakenly did 25 lunges per round instead of 20

5 rounds + 3 muscle ups

On bar

6 Rounds in 12 mins:
Kipping bar muscle ups 
20 walking lunges

15 secs on 5 off for L-Sit/Planks/Scales
10 x 10 second negatives for handstands

6 rds + 10 pull-ups 

AMRAP 12 mins
10 pull-ups 
10 dips
20 Walking lunges 

No rings & not enough clearance on pull-up bar to try  for a MU.

✅ all other practice 

6rds plus 7 reps
5 toe nail floor strict RMU
20 walking lunges
practice 5 min drills tomorrow no time today except plank and stretching

In a small hotel gym without a pull-up bar. Completed 6 rounds: 10 strict push-ups, 7 heavy lat pull downs, 20 lunges. Practiced all other movements.

Had to take a rest day. Shoulders are smoked from the last few days. Couldn’t do one MU which is not a good sign for me. Will make up the practice tomorrow 

5’8” / 164 lb / 20 / M

Rx’d 6 rd plus 2 MUs

5+1. Scaled MU heels on ground forward of body. 

6 rounds + 2 muscle up.

10 rounds + 5MU
Rx 

29/5”9/175

Question: Should I interpret walking lunges to be 20 total or 20 each leg (40 total)?  We did pistol rounds of 15 on Tuesday and I assumed that was 15 each leg but but now I think the lunges are a total.
Thanks for any input.

Subbed 10 strict pull-ups + 10 strict (assisted) dips for 5 muscle-ups
5 rounds + 6 pull-ups

Everything today felt MUCH tougher than yesterday -- all those L-sits, handstands, dips, everything -- both because of fatigue and because of back-to-back really long OT games in the NHL Playoffs. I was at the game last night when (sadly) the champs went down; didn't get home until this morning. Probably a factor.

M/44/6'2"/185#

Rx'd*
6 rds + 2 MU's 
*Muscle ups not as strict as demo video but pretty darn close

2+1 rx’d 

M/40/169cm/107Kg

Scaled the MU’s to 5 toenail ring MU’s. 
Rx’d the walking lunges. Which destroyed me. 

Practiced the stretching, planks, l-sits and scales for 5 minutes each. I tried the handstand descents but can’t even get in to the handstand position to descend from. Tried to use the bench to assist me but it wasn’t happening. 

4rds + 1rep (101 reps)

Did yesterday’s 5mins of gymnastics, I’ll make up today’s tomorrow, haha!

4 rounds + 2 MUs
Rx

Scaled to
12 min amrap
5 strict mu using thin blue band--pretty happy with strict movement.
20 walking lunge steps
4 rnds plus 2 mu
m/49/175
then 5 min pratice of each movement

Hey Coach/Coaches-
Is a handstand descent with arms locked out and bending at the hip as slow as possible until feet hit the floor, or arms locked out, bending the arms and lowering head to the ground, while body is vertical?
Thanks!

8 rounds +2MU

At least 1/2 of obese teens have NAFLD. What’s more alarming is that 10% of all teens, not just obese, have NAFLD. 

And we don’t routinely test or check for NAFLD. ALT is not a routine test checked during a check up. An ALT test is done with a comprehensive metabolic panel, usually for another purpose- during an acute illness, emergency room visit, abdominal pain. Over the last 5-10 years, I have been seeing an increasing number of patients with mildly-moderately elevated ALT. I usually chalk it up to an acute phase reaction/viral infection, but I suspect many of these are NAFLD. 

So it’s occurring in non-obese patients, and we aren’t testing for it....it’s a hidden time bomb. 

While I never saw NAFLD years ago, I now see it. It will be epidemic and then endemic soon, if it isn’t already. This article supports an academically simple solution for the reversal of NAFLD. Limiting SSBs may prevent and reverse NAFLD. The recent policy recommendations by the AAP and AHA to restrict SSBs are a step in the right direction. I would highly discourage giving your kids anything other than water or milk. They don’t need juice, lemonade, Gatorade, sports drinks, and energy drinks. 

Hmmm, two days in a row of post workout practice -- glad to see HQ is acknowledging that routine is NOT the enemy of fitness. When are you guys going to edit that out of "Fitness in 100 words..."? Variance is great, but fitness requires skill; and skill acquisition requires routine.

Champions Club Scaling Notes

RANT:  Still trying to figure out the low-rep lunges thing. This is the third workout I can remember with that. Often times when I see something I don’t like or that doesn’t make sense, my first instinct is to judge it. Take Kyler Murray, for instance. I was a big Baker fan, but I always root against Oklahoma just because it’s fun. So when Kyler took the reins at the start of the year and was lighting it up against Florida Atlantic and a sorry UCLA team, I figured he would never do that against good teams. Welp… about that.
Anyway, the point is I think there’s something to these low-rep lunges that is not just an active rest station. So I’m going to keep trying them out and see what’s up before judging. Observe. Understand. Judge. In that order.
Also note that the same accessory shapes are being used; probably means stamina is intended to be a factor, considering we did them yesterday. Or we just suck at them that much. Either one.

I SHOULD TRY THIS RX’D IF: Honestly no idea. I scaled the crap out of this thing.

ORGANIC SCALES:
Strength —  so here we are with the skill/strength thing again. I think tightening up the kip would be a fair scale, but I can also see how strict pull-ups and dips would help also. Maybe add weight on lunges too.
Stamina — add reps on lunges, do as many unbroken muscle-ups, pull-ups, or dips as you can each round. Add time if needed.
Endurance — sub strict burpees for muscle-ups and use the warmup to practice muscle-ups separately. Add time if needed.
Flexibility — really reach far on lunges and make sure back foot is turned in (internal rotation), full extension on muscle-up

NEUROLOGICAL SCALES:
Coordination — kipping muscle-up and jumping lunges. Similar rep scheme
Accuracy — hit the same step with every lunge, aim for no failed muscle-up attempts, so that means rest if needed.
Agility — jumping lunges, burpee muscle-ups
Balance — same as coordination one here except hold top of muscle-up for a bit. also handstands and scales take this category

GROUP VERSION:   same as endurance version

WARMUP:
Muscle-up drills — prep for workout
Jump rope — always 
[insert thing you suck at]
[insert thing you suck at]

GENERAL FEAR LEVEL (1=REST DAY, 10=PR-DRIVEN FGB):  3. Could be nasty if you’re doing the first few rounds unbroken. Most likely you are not, though.

Good Lord that looked gorgeous.

Strict Muscle-ups: I think these will be  very challenging, and the walking lunges being somewhat “active rest” between sets. I will coach my athletes into a scaling variation that keeps the movement strict. Today’s main muscle-up scale will be to perform a variation with the feet on the ground. I’ll save bands, jumping, and other variations for another day. The easiest scaling option will start by having the feet directly below the rings, with legs bent. Athletes can utilize lower-body assistance throughout the range of motion. This movement seems easy at first glance, but, when performed in a slow and controlled manner, it can provide a pretty significant challenge. From here, athletes can increase the difficulty by straightening the legs with the feet in front of the rings. The further the feet move away from the rings, the harder the movement will be. The difficulty of this movement can be further increased by elevating the feet on a box.
For athletes that can do some strict muscle-ups but the volume is too high, I will have them do 1-2 strict muscle-ups or strict muscle-up attempts for each round. They will perform the remaining reps with a “feet-on-the-ground” muscle-up scaling option. 
Lunge: Nearly all of my athletes will perform this movement as prescribed. I will scale the distance, and potentially the range of motion, as needed on an individual basis. 

3 lunges short of 6 rounds so 5 plus 3 strict muscle ups 17 lunges as prescribed 

Globo Scale:  If you do not have rings at your globo, do 10 heavy weighted strict chest to bar pullups and 10 heavy weighted bar dips or TRX dips to deep depth per round of strict muscleups.  If you have rings, but do not have strict muscleups, do 5 banded strict muscleup transitions, 5 strict false grip chest to ring pullups and 5 strict deep ring dips per muscleup set.  If you are proficient at strict ring muscleups, do strict bar muscleups today.   If you do not have room for 20 walking lunges, do 20 stationary lunges. 

Intended Stimulus


If you are asking yourself what's the deal with the lunges, it means you need to scale more than you think. Lunges are pacers today. This workout is really a 12 minute AMRAP of strict muscle ups. What we want is that instead of standing looking at the rings when you need a break, you break by doing lunges. Yes! This will get pretty nasty! Adjust the muscle ups either by modifying the movement or by reducing the number of reps so that lunges are really your pacers and you are not resting between reps at the rings. Singles on the strict muscle ups are totally awesome and probably a great strategy for most, just make sure the rest between reps is minimal. If modifying, preserve the strictness aspect of the movement. Proposed variations to follow. 
For the second part, let's build on what you did yesterday. Can you add a few seconds to the drills you did yesterday? Can you have your legs a little straighter, slow down the negative a little bit more, own the L-Sit for 1 or 2 more seconds? 


Option 1
Complete as many rounds as possible in 12 minutes of:
3 strict bar pull ups
3 toenail ring muscle ups
18 walking lunges


Option 2
Complete as many rounds as possible in 12 minutes of:
3 toenail ring muscle ups
12 walking lunges

Go Pamela!