Every minute on the minute for 15 minutes complete:
Minute 1: 20 wall-ball shots
Minute 2: 15 box jumps
Minute 3: 10 deadlifts.
Minute 4: Max ring muscle-ups
Minute 5: Rest
♀ 14-lb medicine ball to a 9-foot target, 55% of your 1-rep-max deadlift, and 20-inch box
♂ 20-lb medicine ball to a 10-foot target, 55% of your 1-rep-max deadlift, and 24-inch box
Post total ring muscle-up reps to comments.
Scaling:
You should be getting at least 10-15 seconds rest each minute, with the exception of Minute 4. Break up the ring muscle-ups or pull-ups early and often. This will allow you to get more reps during your 1 minute of work, and it will decrease the chance of ripping. One minute is a long time for muscle-ups and pull-ups, so be strategic with your breaks — do not go to failure on Round 1. Stay consistent throughout all 3 rounds.
Intermediate option:
Every minute on the minute for 15 minutes complete:
Minute 1: 15 wall-ball shots
Minute 2: 15 box jumps
Minute 3: 10 deadlifts
Minute 4: Max pull-ups
Minute 5: Rest
♀ 14-lb medicine ball to a 9-foot target, 55% of your 1-rep-max deadlift, and 20-inch box
♂ 20-lb medicine ball to a 10-foot target, 55% of your 1-rep-max deadlift, and 24-inch box
Beginner option:
Every minute on the minute for 15 minutes complete:
Minute 1: 12 wall-ball shots
Minute 2: 12 box step-ups
Minute 3: 10 deadlifts
Minute 4: Max ring rows
Minute 5: Rest
♀ 10-lb medicine ball to a 9-foot target, 50% of your 1-rep-max deadlift, and 12-inch box
♂ 14-lb medicine ball to a 10-foot target, 50% of your 1-rep-max deadlift, and 20-inch box
Coaching cues:
On each ring muscle-up, lift the hips up and pull the rings to the sternum. This makes getting on top of the ring much easier. Hips up and pull deep.
Resources:
The Wall-Ball Shot
The Box Jump
The Box Step-Up
The Deadlift
The Kipping Muscle-Up
The Kipping Pull-Up
The Ring Row
Developing a Muscle-Up
Find a gym near you:
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Comments on 240927
81 Comments
RX
275# DL
10/9/7
26 total RMU
Used 190 lb, 14lb wall ball
13
11
12
M56/150
EMOM 15:00 of-
20 WB 25# - 8'
15 Box jumps 24"
10 Deadlifte 165#
Max. reps pull-ups
1:00 rest
Pull-ups=20,20,20
15wbs
10bj
10 205lb DL
C2b+ring dips
Total 21reps
Intermediate: 21 pull-ups per round: 8-7-6 r1/2, 10,11 r3, 250lb deadlift. Unbroken wallball and box jump. 6/4 on deadlifts.
45/176cm/176lbs.
Every minute on the minute for 15 minutes complete:
Minute 1: 20 wall-ball shots 4kg
Minute 2: 15 box jumps 24
Minute 3: 10 deadlifts 50kg
Minute 4: Max pull ups 9, 7, 6
Minute 5: Rest
41/m
Intermediate option:
Every minute on the minute for 15 minutes complete:
Minute 1: 15 wall-ball shots
Minute 2: 15 box jumps
Minute 3: 10 deadlifts
Minute 4: Max pull-ups
Minute 5: Rest
♂ 20-lb medicine ball to a 10-foot target, 55% of your 1-rep-max deadlift, and 24-inch box
total pull-ups: 38
https://youtu.be/DAaPlMD3ReQ
My Training on Friday afternoon, September 27.
Minute 1: 20 Wall Ball Shots 20 lb 8.3 ft
Minute 2: 15 Box Jumps 24 in
Minute 3: 10 Deadlifts. 55% 1 Rep Max = 167 lb
Minute 4: Max Pullups 10 | 10 and 5
Minute 5: Rest
I completed 25 reps of Pullups
M 32yoa 96kg 192cm
Back Squat 7x1
225,245,255,265,275,285,295
For time @ 135
25 hang clean
50 front squat
25 hang clean
11:56
Basement mod: wall ball to 9' ceiling, box jumps Rx, DLs @275lbs, bottom of the rings at shoulder height for seated start MUs (not strict)
6 + 8 + 7 = 21 RMUs
As RX workout
Emom complete
5-6-4 Ring Muscle Ups
Beginner: 115lb DL, 8,8,10 ring rows
M-43/178/77kg
ring muscle up scaled in jumping ring muscle up, so 3 jump ing ring muscle up for cycle
As rx'd, 4 / 4 / 3 muscle-ups.
A lot of work to get to the muscle-ups and have to do singles. Thought I could maybe get 5, but was pretty smoked on Minute 4. Last round, failed 2 reps after getting the first 3.
51m/5'10"/185
Rx’d: 245 lbs, 8-8-7 (23 RMUs)
Great timing for this workout: I just (finally) bought some rings and received them today. Hung them up and did this workout!
Prior to this, I hadn’t done RMU in a couple years. Felt pretty good!
Heavy dead’s, and a lotta RMUs. A nice show!
Very nice!
Fantastic work dude!
Deadlift of 255 (460×1rm)
6-6-6 for a total of 18.
Full Rx
Solid!
Nice!
Nice work man
185 dl
mu’s-7-5-4
Great job!
Good work!
135lb deadlift slow to not hurt back
Nice work!
That’s great work still, especially on those MUs!
Fantastic!
Every minute on the minute for 15 minutes:
Minute 1: 20 wall-ball shots @20# Med Ball
Minute 2: 15 box jumps @ 24” box
Minute 3: 10 deadlifts @ 225#
Minute 4: Max Bar muscle-ups. Round 1= 5 reps, Round 2= 3 reps, Round 3= 2 reps.
Minute 5: Rest
225lb Deadlift
3 RMU: 1-1-1
Heavy deadlift, + MUs nice job!
Rx’d
185#
26 RMUs: 9,9,8
Great work!
Well done!
#185 DL
Wow! It was a Beautiful Morning!
Well done, Jonathan!
Great job!
Great job!
Rx rep scheme, pull-ups vice MUs
300# 1rm deadlift, so I used 165# today
18-16-16 pull-ups
Round 1 was fun, rounds 2 and 3 less so. Surprisingly, box jumps were the hardest part of the workout for me.
Great work & agree about the box jumps!
Great stuff Jim!
Awesome, Jim!
Scaled/subbed to 3 rounds of
20 dumbbell thrusters (2x 15lbs DBs)
15 box jumps, 22"
10 deadlifts, 167.5lbs
max [pull-up + toes to bar]
12-11-10 PU+T2B
Nice job! You get extra credit today!
Good job, lots of work in there!
Nicely done!
23 RMU
Great job!
Nice.
Well done!
Same! Great work!
18+17+18=53 total
Did our Friday Bulletproof workout instead (naturally)
Every 3 min for 8 rounds (w/ 20# PC) - The "OR" workout from 240926
200m run
12 Box step-ups (24”)
Rest in remaining time
~1:32 each round
2 min rest, then
For time (24 min cap)
100 Pull-ups
100 Deadlift (155#)
20:56
A longer than usual effort today, but a good grinder. We had an array of BBs set up, but I chose 155 as the lower body was feeling it a bit from the rounds. Broke those reps into rounds of 10 and 10.
Tough, grinding day. Great job, especially on part 2.
Nice time on the runs & tons of work in part 2; excellent!
Hell yeah!
Thanks ya’ll!
intermediate, 70kg bb
16+11+7 = 34 pull-ups total
Beginner option: scaled
Every minute on the minute for 15 minutes complete:
Minute 1: 12 wall-ball shots
Minute 2: 12 box step-ups
Minute 3: 10 deadlifts
Minute 4: Max ring rows
Minute 5: Rest
12-lb medicine ball to a 10-foot target, 50% of your 1-rep-max deadlift, 155- lbs and 12" inch box
18 ring rows
15
12
M- 53/ 5'7 / 220
Intermediate scale
20# medball, 24" box, 175# DL, Toe assist pull-ups, rnd1-15, Rnd2- 15, Rnd3- 15
Great work!
Intermediate
10 pull-ups each round (used a thinner band than usual)
Great job going lighter on the assist!
EMOM-15
1: 20 wall-ball shots-20#/9ft target
2: 15 box jumps
3: 10 deadlifts-100#
4: Toe Assisted pull ups
18/15/16 TTL:45
Liked it so much, I did it again:
16/14/14 TTL:44
Great job!
You did it again? I think you need another doctor’s appointment!!
Lol! You could be right, Jim!
Haha! You’re unstoppable.
Minute 1: 20 wall-ball shots
Minute 2: 15 box jumps
Minute 3: 10 deadlifts 230 lbs
Minute 4: Max ring DIPS 10, 11, 10
Rx* Bar MU
6/7/7
DL @225#
Very well done!
Terrific job!
Good job, Jean.
Globo wod: if you don't have rings sub either bar muscleups or burpee chest to bar pullups for RMU. Dumbbell sub for deadlifts dumbbells weight adds up to 40% of your 1RM total barbell deadlift. Wallballs sub dumbbell thrusters 15/20lb dumbbells. Box jumps sub jumps to a bench or build a box using those step things, 2 stacks of 10 plus top equals 24", 8+top equals 20".
15 min:
8kg wall ball shots
24 inch box jumps
75 kg deadlift
3x10 assisted low ring muscle ups
Killer morning workout!
Intermediate 11 - 12 - 12 total 35.
Great!