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September 08, 2019

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Workout of the day


Complete as many rounds as possible in 15 minutes of:

12 muscle-ups
36 kettlebell swings

♀ 1.5 pood ♂ 2 pood

Post rounds completed to comments.

The Kipping Muscle-Up

In this brief 2019 review, Robert DuBroff and Michel de Lorgeril argue existing evidence fails to support the diet-heart hypothesis — that is, the hypothesis that saturated fat increases cholesterol and, in the process, heart disease risk. If the diet-heart hypothesis were true, reducing saturated fat intake should lower cholesterol and reduce heart disease risk and mortality. However, DuBroff and de Lorgeril find the majority of the available evidence ultimately fails to support the hypothesis.

Read MoreFat or fiction: The diet-heart hypothesis

The heart of the muscle-up is the transition from pull-up to dip — the agonizing moment when you don’t know if you’re above or below. That moment — the transition — can last from fractions to dozens of seconds. At low, deliberate speeds, the muscle-up takes a toll physically and psychologically that can only be justified by the benefit. No other movement can deliver the same upper body strength. Period.

Read the article The Muscle-up

Comments on WOD 190908

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Steven ThunanderSeptember 8th, 2019 at 12:06 am

Globo scale: if you do not have rings do 20 chest to bar pullups and 20 TRX dips, OR 20 strict pullups and 20 weighted bar dips 20/15lb dumbbell per round. Sub 75/50lb dumbbell for kettlebell swings, or up the reps to 50 if all you have is a 50lb dumbbell or kettlebell (men).

Juan AcevedoSeptember 8th, 2019 at 12:07 am

INTENDED STIMULUS . This workout is a firebreather! High skill, high load, high reps, medium distance. It is a challenging piece. It is very different from yesterday when we were shooting for no breaks. Today we are shooting for a break-up scheme that allows us to minimize the not-moving-time. If you go for sets that are too big in either movement, you will end up having to rest too much before going again. Today is about being smart and disciplined. Let's aim for something around five rounds. If you have muscle-ups and you have capacity then choose a number you can do with at most two short and controlled breaks all the way through. If you are modifying them, aim to preserve the high skill aspect as well as the aerobic component of the high reps. For the KBS choose a load that you can cycle, a weight a little bit heavier than you would typically use, but something that allows you to keep swinging it. Adjust the number of reps if needed so that you can have both a heavier load and a big set. Both movements are technical, and both will reward proper mechanics and efficiency. At the same time, both movements have a flow aspect to them that will allow you to stay present, grinding your reps. Today, be smart with your scaling and diligent with your movement, you will prevail. OPTION 1 Complete as many rounds as possible in 15 minutes of: 9 muscle-ups 27 kettlebell swings Load range: 1.5 pood - 2 pood OPTION 2 Complete as many rounds as possible in 15 minutes of: 6 jumping ring muscle-ups 6 rings kip swings 27 kettlebell swings Load range: 0.75 pood - 1.75 pood OPTION 3 Complete as many rounds as possible in 15 minutes of: 6 false grip ring rows 6 jumping dips 27 russian kettlebell swings Load range: 0.5 pood - 1.0 pood

Juan AcevedoSeptember 8th, 2019 at 12:15 am

Here's a playlist with the proposed scales for today:

Bryan RosenSeptember 8th, 2019 at 12:46 am

Warm-up for 190808: GENERAL WARM-UP 2 rounds of: 2-minutes of bike or row 10 broad jumps 3 reps each arm of a Turkish get-up 5 single-arm ring rows, per arm SPECIFIC WARM-UP Muscle-up Perform 5 reps at each step of the progression: - False grip ring rows - 10-second ring support + ring dip negative - Low-ring muscle-up transition with feet under body + dip - High ring kips - High ring kip to ring row - High ring muscle-ups Kettlebell swing Complete two rounds of: 5 kettlebell deadlifts 5 Russian kettlebell swings 5 overhead kettlebell swings *First round should be completed with a light kettlebell and the second round done with a heavier kettlebell. Build up Perform 2 rounds of: 2 muscle-ups 4 kettlebell swings (increase load to working weight on the second round)

Jade TeasdaleSeptember 8th, 2019 at 12:50 am

Can’t Wait! I Love ❤️ Kettlebells & muscle ups!!!

Chris SinagogaSeptember 8th, 2019 at 4:07 am

Champions Club Scaling Notes: RANT: I will honor the troops by doing Murph every day for a year if Michigan promises to never play Army ever ever again. I SHOULD TRY THIS AS RX'D IF: I can do sets of 2 for muscle-ups until at least the 10-minute mark GROUP SCALE: Since it seems stamina is supposed to be a factor, I might string this one out to 20 minutes instead of lowering the reps. Options for subs would be burpees or rope climbs. 18 burpees or 3 rope climbs I would think. INJURY SCALE: Upper-body injury - AMRAP in 15 of: run 200m, 20 one-arm kb swing or dumbbell snatch Middle-body injury - 20 ring rows (strict), 30 dumbbell push press, amrap in 20 Lower-body injury - am rap in 20 of: 15 pull-ups, 20 dumbbell seated press Warmup Jump rope - always Kip - muscle-up prep Candlestick roll - also muscle-up prep (transition) Dip - hit that end range of motion Squat - kb swing prep GENERAL FEAR LEVEL: 8. This could be really bad, and your hands will hurt too

Todd AbrahamSeptember 8th, 2019 at 4:24 am

Whew, what a killer! Beginner here. 3 rounds of 6 jumping muscle ups (or dips you could say) and 20 KB swings (28kg)

Denis SzentkirályiSeptember 8th, 2019 at 10:40 am

Pood? Why not 32kg? Last one with kettlebells was in kg. Is it something specific?

Viktor WachtlerSeptember 8th, 2019 at 11:56 am

Did it after OHS WOD from yesterday. Subbed: 36 double 20kg (1.25poodx2=2.5pood) Russian swings 2 rounds+12 muscle-ups. 43/1.78m/75kg

Matt ZeroSeptember 8th, 2019 at 12:12 pm

Rx’d 3.5 rounds

Matthew LetarteSeptember 8th, 2019 at 12:41 pm

2 rounds + 12 MU Bar MU 30# GoRuck plate, did it at a local playground so didn't have heavy KBs, good workout for practicing MU form

Sebastien FitzpatrickSeptember 8th, 2019 at 12:48 pm

2 rds + 7 MU (103 reps Rx)

Claire Fiddian-GreenSeptember 8th, 2019 at 2:46 pm

800m run + 1,000m row. Then 15 min: 15 false grip ring rows + 15 jumping ring dips + 36 kettlebell swings with 44 lb. KB. Completed 3 rounds + 15 RR + 5 RD.

Victor CarmonaSeptember 8th, 2019 at 3:15 pm

Scaled 12 Pull Ups 12 Ring Dips 36 KBS (45#)

Victor CarmonaSeptember 8th, 2019 at 3:17 pm

3 + 16

Shane AziziSeptember 8th, 2019 at 4:05 pm

2 rounds Rx

Steven OdomSeptember 8th, 2019 at 4:39 pm

Sub’ed 12 strict pull ups 12 dips 36 dumbbell swings (holding the weight not the grip) @70lbs =4 rounds

Mike GuttoSeptember 8th, 2019 at 4:54 pm

3 rounds. MU sub 12 T2B, 12 pullups, 12 dips then 36 kb swings @53lbs

Troy BruunSeptember 8th, 2019 at 5:21 pm

4 rds + 13 reps Box MU 53lb KB

Elliott HardingSeptember 8th, 2019 at 6:06 pm

2 rounds + 8 pullups. Black band pullups Black band dips 36 lb. KB swings

Nicole DeaverSeptember 8th, 2019 at 6:15 pm

Subbed AMRAP 15mins 20 Inverted Rows 20 Dips (btwn stools) 36 kettle bell swings(53# DB) 3 Rds + 20 Rows + 20 Dips + 11 swings Haven’t done inverted rows in awhile so subbed those instead of pull-ups today.

Brendan MullanSeptember 8th, 2019 at 7:48 pm

Scaled 12 ring dips 36 kbs @ 24kg 5 rounds 👍

Vincent DahlqvistSeptember 8th, 2019 at 8:04 pm

3 rounds + 5 MU, scaled to 12 jumping bar muscle ups and 36 Rx weight kettlebell 2 pood per round

Phill KiddooSeptember 8th, 2019 at 10:17 pm

2+6 Rxd

Jade TeasdaleSeptember 8th, 2019 at 10:24 pm

RX’d: 3 rounds + 4 reps (148 Total) with a 55# KB One of my rings has been slightly broken & the knot that I tied to fix it was really chewing me up. Feel the burn! 🔥 😂 I need to order some new ones!

Jade TeasdaleSeptember 8th, 2019 at 10:49 pm

Injuries = suck! They are irritating, frustrating & depressing! Sometimes you’re an idiot & hurt yourself and sometimes it’s random, dumb & unavoidable. Like sleeping weird & waking up in the middle of the night in horrible pain. 😂 But with the needed rest, slow, deliberate, hard work & consistency your body will reward you. Don’t lose ❤️! Do what you can and be patient! Embrace the suck & learn something while you push through!!! Attitude is everything! & it’s a factor YOU CAN CONTROL!

Tripp StarlingSeptember 8th, 2019 at 11:51 pm

Scaled to: 9 muscle up 27 kbs @53# Didn't go too well. 1 round completed then both hands ripped on 5th muscle up of second round with 4 minutes to go. Decided to just do kbs and let clock run out.

Jade TeasdaleSeptember 9th, 2019 at 12:55 am

Still really good! 14 MUs and a whole lot of heavy KB swings. 💪🏽😎 I got rips on my wrists, too! 😝🥺

Philip GuindiSeptember 9th, 2019 at 2:08 am

Scaled: - 6x jumping ring muscle-ups - 6x strict pull-ups - 27x KB swings /w 63# 5 rounds + 6x jumping ring muscle-ups. Was my first time doing jumping ring muscle-ups, so pretty happy to push through. Have a ways to go to do this one Rx ...

Wen QingSeptember 9th, 2019 at 2:12 am

2 rounds + 10 Ring MU Scaled:KBS@24kg😐 加油

Scott WiedmeyerSeptember 9th, 2019 at 3:14 am

33 / M / 5'9" / 137lbs Leg-assisted MUs 35lb dumbbell swings 1 round + 4 Meh. Been real lazy lately, so I'm glad I did this at all.

David SmithSeptember 9th, 2019 at 3:17 am

3 rounds + 7 reps Subbed movements 12 R bent rows 70lb kB 12 L bent rows 70lb KB 24 pushups 36 Russian KB swings 70 lb

Robert BourgaultSeptember 9th, 2019 at 5:31 am

Male/5’6”/150#/42yrs 2 rounds +4 muscle ups Rx’d. Ring muscle ups/2pood American swings. I did ring muscle ups and power cleans yesterday, so grip was not recovered yet for this fun one

carlos SegniniSeptember 9th, 2019 at 6:09 am

M38 78kg 4 + MU +15 swings Scaled to jumping MU and 20kg DB swing

Michael ArkoSeptember 9th, 2019 at 1:31 pm

Perfect weather yesterday so I did 8km trail run through the woods/hills/rocks/boulders/tree branches. Way fun conditions. I did this WOD TODAY, Monday, 190909, modified as: 15 min AMRAP 18 chest-to-bar pull-ups 18 ring dips 36 kettlebell swings (American) 1 pood* Completed 2 rounds + 18 C2B + 12 RD = 102 total reps Not good. A month ago on Mary, I tweaked my rhomboid; since then I am lacking a lot of strength in the right shoulder, despite feeling no pain or apparent issues. Just not producing the power. *I don't have a bigger kettlebell. I need to correct that deficiency.

Hendrik BünzenSeptember 9th, 2019 at 1:57 pm

2+3 rx’d

Steve DaySeptember 9th, 2019 at 4:38 pm

15 min AMRAP 12 assisted muscle ups 36 kettlebell swings with 50lb dumbbell 3 rounds plus 5 MU

Seth HermanSeptember 9th, 2019 at 5:22 pm

As rx’d 2 rounds + 12 MU’s

Dmitry ZolotyhSeptember 9th, 2019 at 6:52 pm

Scaled. Complete as many rounds as possible in 15 minutes of: 12 ring rows 12 ring push-ups 24 russian kettlebell swings, 24 kg 4 rounds + 31 reps = 223 reps

Marlies SeverynSeptember 9th, 2019 at 6:55 pm

Rx’d- 1round +3. 1.5 pood KB. I haven’t done RMU since Feb. It’s nice to get back into it 😬 39/F/150

Coastie NickSeptember 9th, 2019 at 8:11 pm

Rx’d 2 rds + 12 MUs + 18 KBS

Michael BishopSeptember 9th, 2019 at 11:55 pm

1.5 pood 2 rounds + 8 RMUs

Randy SigmanSeptember 10th, 2019 at 1:07 am

2+10 (bar muscle up with box 45&35# plate, 53#)

Mark LawrenceSeptember 10th, 2019 at 1:59 am

Aaaannnddd here's my first humbling moment. Just when I felt really good after yesterday's OHS WoD, they fire up this thing. Absolutely crushed me: 3 rounds, started with jumping MUs went even further back to assisted pull ups Only able to hit 40 lbs on the Dumbbell. I thought my forearms were going to come off.

ryan bradySeptember 10th, 2019 at 2:54 am

2.5 rounds of 20 strict pullups fast paced 20 dips with 25 pounds 36 kettle bells of 55 kind of bitch for 55 lbs but thats most I have

Jeffrey HowardSeptember 10th, 2019 at 12:36 pm

3+25, assisted ring muscle-ups (strict on the "ring thing"), 44lb KB for swings

Lucas AllanSeptember 10th, 2019 at 5:56 pm

M/43 3 rounds rx (bar mu)

R AlbersSeptember 10th, 2019 at 7:59 pm

3 rnds + 9rows&9dips Scaled to: 9 ring inverted row + 9 ring dips 27 x 45# KB swing *hope bar MU next time

Chase HilandSeptember 10th, 2019 at 9:07 pm

M/34/5'10/190 Rx'd 3 rounds (even).

Ozzie GanetSeptember 10th, 2019 at 11:30 pm

61 Y/0 53# AKBS 12 CTB, 12 Ring Dips. 2rnds, 22 AKBS

Andrew MoultrieSeptember 12th, 2019 at 10:59 am

15 minutes: -9 MUs (leg-assisted) -27 KBs (53#) 3 rounds + 9 MUs and 12 KBs MUs were from waste-high rings. Had toes on ground and did leg-assisted MUs. Tried to focus on fast transitions to dips. This is still a good scale for me. KBs were appropriately tough. Broke into sets of 9.

Christopher VoghtSeptember 16th, 2019 at 8:21 pm

Complete as many rounds as possible in 15 minutes of: 12 muscle-ups 36 kettlebell swings ♂ 1.5 pood (don’t have a 2 pood KB) 2 Rds plus 9 105 Reps