4 rounds for total reps:
3 minutes of burpees
1 minute of muscle-ups
Post total reps to comments.
Stimulus and Strategy:
Today’s workout challenges you with some movement interference. Expect the push of the burpee and the push of the ring dip in the muscle-up to fatigue the upper-body pressing muscles. This effort will force you to minimize the involvement of the upper body in the burpee. Think of the burpee as “gracefully” falling to the floor. Keep in mind, there is no rest between movements or after rounds. The only rest is what you decide you need within the effort itself. Remember to breathe and don’t jump up to the rings unless you are confident you can perform a successful rep. Missed reps will cost you.
Scaling:
Reduce the time on the burpees or total number of rounds in the workout.
To reduce the complexity of the ring muscle-ups, perform jumping muscle-ups or low-ring transitions.
In case of injury or limitation, consider up-downs in place of the burpees. For the ring muscle-ups, consider ring row + push-ups.
Intermediate option:
4 rounds for total reps:
3 minutes of burpees
1 minute of jumping muscle-ups
Beginner option:
4 rounds for total reps:
2 minutes of burpees
1 minute of low-ring transitions
Coaching cues:
To reduce the amount of pushing on each burpee, focus on jumping your feet closer to your hands rather than pushing your chest away from the floor.
Resources:
The Burpee
The Kipping Muscle-Up
Jumping Ring Muscle-Up
Low-Ring Muscle-Up Transition Tips
Low-Ring Muscle-Up Scaling
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Comments on 250924
132 Comments
Rx
44/4
40/4
40/4
41/4
Replaced bmu with strict c2b
Each round 24 burbee and 8 sc2b
Total 128 reps
113 reps
I used bar muscle-ups.
Burpees:
1)35
2)27
3)25
4)24
Total-111
Jumping muscle-ups:
1)7 all 4 rounds
Total- 28
Matt
scaled
chest to bar
25+14+20+23 (82)
8-9-9-9 (35)
Holly
scaled
chest to bar
35+29+30+30 (124)
8-7-9-8 (32)
Sy
kipping pull ups
120
22
Calla
banded pull ups
100
60
Mayes
8’ rope climbs
150
10
40-5
40-5
40-5
30-5
30, 3-2
23, 3-2
20, 3-2
17, 3-2
I shortened the time for burpees in order to keep the full minute for mups… also didn’t push super-hard…
4 rounds
500m row
5 bar MU
14'25
40 /4
40 /4
30 /4
score 166
intermediate 179
with Pullups
Sunday 9/28
rx
200 reps
45-5 / 45-5 / 44-6 / 45-5
39 / M / 5'9" / 140lbs
Jumping ring MUs
28-3
27-3
25-4
24-3
Total 117
Pull-ups instead of muscle-ups
160 reps total
No access to rings😟 so bar muscle ups
R1 30/4
R2 30/4
R3 31/4
R4 35/5. Reps=143
M 55/210/6’
Scaed ring muscle ups to jumping bar muscle ups.
38/5
33/5
30/5
29/5
150 reps.
Bar muscle ups
39-3; 30-3; 27-3; 27-3 (135 total)
30+3,30+5,30+3,30+5=136 total reps
Home Gym no kids late night
Burpees
1 ring row + 1 push up
Rx’d:
Burpees: 44/33/30/32
RMU: 6/5/5/5
Total: 160
Hell yeah, bro!
Great job!
Reps
Rx 193
42 + 5
42 + 5
44 + 5
45 + 5
Burpees - 30-30-25-27
M.U. - 8-6-7-6
Total: 139reps
47/45/46/47
5-5-5-4
111 Rx
1 - 25/8
2 - 22/8
3 - 19/7
4 - 16/6
Some crazy scores being posted. Everyone crushed it today!
108 burpees and 12 bar muscle ups. The MUs left me so drained.
120 total
Burpees = 40 - 42 - 30 - 25
Ring Muscle-ups = 9 - 9 -7 - 8
Total 189
1. 30x18
2.21x20
3.19x33
4. 26x22
-158 burpees; 50 chest to bar pull-ups instead of muscle ups. I can’t do those in my gym
100 burpees
40 jumping muscle ups
Rx 209 reps
*Burpees/Muscle-ups:
45/10
45/9
42/8
42/8
**Tried to push the pace on the Burpees which definitely made those Muscle-ups gnarly!
***MU: 4/3/3-3/3/3-4/4-4/4
Awesome!
What an absolute savage!
35-2
25-2
21-2
25-2
120 burpees
14 bar muscle ups
M/56/67”/150
done at 530p rather than 530a
took a different approach- come out pretty hot and try to hang on. Pretty sure that’s not a winning strategy.
197 reps total
4 rounds
3 min max burpees
1 min jumping RMU
50-6
46-5
42-4
40-4
178 burpees
19 jumping RMU
I think it worked out pretty damn well, awesome job!
Awesome, bob!
Out in the rain🌧️
Slippery bar MUs and splashing burpees💦
40+8
30+6
26+6
27+6
Total: 123 + 26
M/230lbs
Extra effort with the rain! Nice work!
Well done!
115+21=136 RX
Burpees: 33, 25, 25, 25 Muscle-ups: 3, 3, 3, 4
Burpees 26, 20, 20, 21
LRMU 5, 6, 4, 5
117 total reps
125 reps. but lost count a bunch so I don’t know exactly. I know I got 36 burpees and 4 muscleups round 1 , and it got much harder from there, especially on burpees and lockout of muscleups. 3 or 4 muscleups round 2, 3 muscleups each rounds 3 and 4. Target touch burpees on rings.
Dad didn’t count but did 4 rounds of 2 minutes of no push-up burpees with a target. 2” above reach 1 minute of ring rows
and 1 minute of push-ups. About 15 burpees about 13 ring rows and push-ups each round.
46/176cm/176lbs
179 reps
Burpees: 45-40-36-35
RMU: 6-5-6-6
Burpees as Rx'd 'cuz I ❤️burpees!
But subbed 1 toe assisted pull up & 1 box dip for MUs (counting both moves as 1 rep)
Total:218 reps
46/7, 48/6, 47/8, 48/8
You crushed this Favo and there is always one person who loves burpees!😁
Great work! Amazing pace on the burpees!
I thought Luis took the crown in burpees but you did instead. Outstanding, ‘big guy’!
Thanks, all! I really do appreciate burpees for their full body + cardio & mental challenge with zero equipment & adaptability for those who can't do the full jump out, in, up, OH clap version, but @Dave, probably b/c it's one of the small no. of things I can do reasonably well @ full Rx😅. @Lincoln, Luis is still undefeated King, he was doing MUs PLUS all those burpees!
Metric tonne of burpees!
#1 31 burpees 6 Ring dips
#2,3,4 33 burpees 4 Ring dips
Nice work!
Rx 132 Reps (123 burpees/ 9 RMU)
been a minute since performing RMU
round 1 & 2: 30 burpees/ 2 RMU
round 3: 31 burpees/ 2 RMU
round 4: 32 burpees/ 3 RMU
:45 of burpees every minute. :15 rest each set
intentional with RMU, didn’t want any failed reps
1 min ttb
4rds
= 135 reps
45/7,35/5,33/4,33/7
Score = 169
Rings were low by one setting on the left, need redemption at the workout. Goal was 175 reps.
4 rounds for reps
3:00 burpees
1:00 pull ups(don’t have rings and can’t do muscle ups)
35/10
30/10
25/10
25/13
Total reps:158
Good sub & nice consistency!
36/12
42/14
36/12
42/12
208 total
Intermediate:
25,7,25,7,21,5,18,5.
Total = 113
Time constrained today, so I opted for part of the spirit of today's workout.
Weighted strict pull-ups x 5
0-5-10-15-15-15-15-10-10#
Weighted strict ring dips x 5
0-5-10-15-20-20-15-15-10#
Props to all of you with the mental fortitude to tackle 12 min. of burpees.
Nice work, Jim! Yeah, burps for 12 mins was kinda gross.
That's solid work with those moves weighted. Nice job, Jim!
No, no, @Lincoln! My beloved burpees are never gross! Poor things so good & so maligned!😂
Nice sub and work on the weighted strict!
Burpees / pull ups
43/12
28/10
28/14
21/12
total reps: 168
Beginner option:
4 rounds for total reps:
2 minutes of Up Down
1 minute of low-ring transitions
17, 15, 15, 6, 7, 7
Total reps: 67 reps
My bad, I missed a round (had to go back)
17, 17, 15, 15
6, 7, 7, 7
Totoal reps: 91
Burpees 45/45/43/30 =163
RMU 3+1 / 1+1/ 1+1/ 3+1=12
Total 175
That’s a lot of burpees there broski!
186 Reps
Burpee | Muscle up
50 | 4
38 | 4
45 | 4
36 | 5
Awesome # on those burpees while still getting MUs! Well done.
No Pull-up bar. Modified to…
4 rounds:
3 mins Burpees
1 min DB C&J (50#)
43/38/35/36
10/9/8/7
Beginner option:
4 rounds for total reps:
2 minutes of burpees
1 minute of low-ring transitions
Rd-1 17-8
Rd-2 14-7
Rd-3 12-8
Rd-4 12-8
no rest between rds
Scaled MUs to CTB Pull-ups and Bar dips (done 1&1 at a time, counted the pairs a single reps)
35/4+35/4+31/4+35/5=153 reps
Did 4 more burps after just to finish out that 35 in round 3. Fell apart a little on 3rd round burps despite being a smidge conservative on them for the 1st round. Would have done intermediate had I had rings or suitable bar available this morning but didn't hence the sub.
Nice work! Plus extra burpees to even out the round!!! Excellent!
Nice work and sub! And way to go on rounding of the reps!
M/36/210#/6’2”
193 reps (Bar Muscle-ups)
50/9+35/9+35/10+35/10 (came out hot in the first set)
Yeah you came out hot, but that's pretty dope you could hold on like you did in the remaining rounds - awesome as usual!
Stayed consistent after the 1st round though & a lot of MUs - outstanding as ever!
Nice work as always and i definitely should’ve spied your and everyone else’s scores before i started. Would’ve made different choices. :)
-3 minutes burpees
-1 minute low ring MU transitions
154 total reps. Yikes
Been dreading this since I read it last night before bed. Garage gym party of 1. No rings, subbed BMU.
burpees: 40-37-34-34=145
BMU: 4-4-4-4=16 (all singles)
165 reps total.
sucks as much as you think it will.
That was every bit of suck and so much more 😩
Yes it did! Great job, James!
You did a great job on it despite the dread! Way to embrace the suck! Buy I just have to say ONE more time, burpees are awesome! 😂
Scaled-
burpees rx-full hip ext==72
mu=low ring transition/small hop ring dip==24
m/55/175
Can't wait to see how awesome everyone did--keep crushing it all!!
Also--HQ says "gracefully" falling to the floor--HA! Nothing graceful about my burpees
Nice, Mike!
Great work, maybe not the "graceful" but you got them done!
BP 105reps
Strict C2B + 2Dips 16reps
4 rounn
Burleresti
Scsked ring Mu …ring h eyes
1) 43-6
2) 43-6
3) 44-6
4) 44-7
Tot reps 199
Excellent!
BP 152 total
M up 48 total
Wow!
45+3+45+3+45+1+50+1
Total 193
45 every round is sick but To hit 50 at the end is most impressive!
You might be the burpee king today, great job!
WOW!! That's a fantastic effort. Well done 👍
NICE, Luis! Especially like James said, getting 50 in the 4th!
4 rounds for total reps:
3 minutes of burpees: 75
1 minute of muscle-ups:11
Burpee 34/30/28/28
MU: 12/12/10/10
Well done!
183: subbed bar muscle-ups because no rings.
10-10-10-9 bar muscle-ups
Great job!
Burpee 34/ 30 / 33 / 34
MU. 8 / 9 / 9 / 9
Good work!
90+40=130
If you don’t have a pullup bar to do bar muscle ups, I would some type of lat pull with dumbbells or a barbell for the targeted lat pull of a muscle up, and then shoulder to overhead to mimic the press out. However if I didn’t have rings or a pull up bar, I’d substitute clean and jerks as lat pulls like bent over rows can be awkward in the middle of a Macon