Nasty Girls
3 rounds for time of:
50 air squats
7 muscle-ups
10 hang power cleans
♀ 95-lb barbell
♂ 135-lb barbell
Compare to 221229.
Post time to comments.
Stimulus and Strategy:
Today, we hit the fun Nasty Girls benchmark workout that combines moderately heavy weightlifting and gymnastics. Look back at your previous score to compare your last effort. This should be a sub-15-minute workout, and advanced athletes should push to finish in sub-10 minutes. Nasty Girls requires skill and strength endurance. Avoid going to failure, even if it means strategically resting a few reps before you think you need to. Remain smooth and steady on the air squats, while still shooting to complete the reps in 2 minutes or less. Scale muscle-ups to the most challenging gymnastics pulling movement you can perform for at least 3 unbroken reps. Choose a hang power clean load that allows you to chip through the reps in 1-3 sets each round.
Intermediate option:
3 rounds for time of:
50 air squats
7 jumping muscle-ups or low-ring transitions
10 hang power cleans
♀ 75-lb barbell
♂ 115-lb barbell
Beginner option:
3 rounds for time of:
30 air squats
10 ring rows
10 hang power cleans
♀ 35-lb barbell
♂ 45-lb barbell
Resources:
The Air Squat
The Kipping Muscle-Up
The Hang Power Clean
The Jumping Muscle-Up
Low-Ring Muscle-Up Transition Tips
The Ring Row
From the Archives: Nasty Girls Workout Demo
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Comments on 260501
133 Comments
8:46
45kg bar
jumping chest to bar pull ups
M/56
Rx @50 kg
TT -> 24:29
F51/5’1”/130
Warmup 30 minutes of running at 3.5mph
3 rounds beginner 9:28.06
50 air squats
10 ring rows using belts off a pull up bar in the doorway
10 dumbbell lifts from chest to full extension above head b/c no weighted bar & the broom handle idea was plastic.
Nasty Girls
3 rounds for time of:
50 air squats
7 muscle-ups
10 hang power cleans
♂ 125-lb barbell
tiempos de ronda
R1 | 04:30 |
R2 | 05:13 | +43 s
R3 | 05:09 | -4 s
Ø 04:57
Tiempo restante: 00:01 =14:53
low rings, leg-assisted
accidentally went too heavy on the barbell 🤦♀️
9:00
3 rounds
• 50 air squats
• 7 burpee pull-ups
• 10 hang power cleans 65#
2:31/3:10/3:19
Male RX
13:34
Kipping pull-ups
65lb barbell
Beginner
9:22
Strict pull-ups in place of the muscle ups
Took too much time getting mentally ready to get back on the rings
Rx 5:44
*Unbroken on everything!
Incredible!
Beginner #65
30 Air squats
10 Ring rows
10 Hang power cleans
Time: 8:48
8:44 RX
Rx 8:24
Splits: 2:29/2:59/2:56
Intermediate - subbed rings for bar.
18:28
*mu transition
3 Rounds:
50 air squats
7 jumping pull-ups
7 tri-dips
10 HPC at 65
9:28
Scaled to jump MUs rings 6+ inches overhead
Only 5 HPC per round
9 minutes
19.39 rx
2nd week into it after approx 5 years of basically mo training. So happy I’m back!
50 air squats
7 jumping MU
10 hang power clean from knee 65 lbs
3 RFT
12:35
Before: catch up Wod- Run, HSW, Box step ups score posted there
260501
Rx with BMUs
10:30
Legs are still trashed
221229
Ring MUs from knees, Rx otherwise
10:15
Good work! Legs are definitely still not in a good way, but from Manion.
50 Air Squat
7 BAR Muscle Ups
10 Hang Power Clean @135
10:33
Still sore from Andi!
14:46 as rx’d. smooth and steady squats in about 90 sec/round. Final round left me less gassed than the second. Muscleups in 3/2/2 except round 3 which was all singles due to flesh wounds. Hang clean fast and unbroken all rounds.
Dad 12:44 with 30 air squats, 7 low ring transitions, and 35lb hang clean.
47/176cm/180lbs
Rx 6:57
Wow!
Nursing a few injuries and coming back from a little layoff so scaled this one to-
3 rounds.
50 Cal assault bike
10CTB/10Dips.
10 HPC 115.
On the last round I looked over at the rings and gave it a go and surprisingly crushed the muscles ups 4/3. But it's been a few years since I've done them, but apparently it's like riding a bike?
Time doesn't matter because it was a massively different workout, but it was 20 something minutes. Probably should've wrote that differently to hit the time domain a little cleaner.
Time doesn't matter because it was a massively different workout, but it was 20 something minutes. Probably should've wrote that differently to hit the time domain a little cleaner.
Intemediate-ish *subbed pull ups & dips for muscle ups-combo =1 rep, rest as written
8:03
Never did this one before, or don't have a record if so, but the only appropriate soundtrack was Vanity6, from the way back.
"That's right, pleased to meet you..."😉
Oh gosh, I had to look up that song and then I was like “oh yeah, that song. Great work, quick time!
Great job, Favo!
Beginner. 12:35.39
Rx- 8:12
First time
Awesome!
Rx’d : Air Squats & HPC
Sub : Band Assisted BMU
Round 1 : All Unbroken
Round 2 : Air Squats unbroken, BMU 6/1, HPC 7/3
Round 3 : Air Squats unbroken, BMU 4/3, HPC 5/5
Time = 11:01
Hunter!! Still crushing it!💪
Crushed it
Rx’d: 9:32
Compare to’s:
221229: Subbed Bar MU’s: 7:57
130327: Subbed jumping MUs: 12:40
Very nice progression! Betterer & betterer!
Crushin it, bro!
8:49 Intermediate w/ 95lbs and ring pulls
Scaled/subbed
3RFT
50 squats
7 CTB pull-ups
7 Ring dips
10 HPC (115#)
10:45
221229: Same subs for MU but at 105# for HPC, 9:40
Legs, especially knees, are still wrecked from Manion and thought Nasty Girls would be a better option than making up Andi. Maybe I will do Andi tomorrow. I think some time was lost with execution of CTB and RD compared to last time - did them in 2-3 rep combos this time so there was extra time in transitions. I practiced low ring MU transitions as part of warmup but forgot to chalk up and tore up the lower palms/wrists a little with the false grip. Broke once each set of HPC.
That's still a great time, especially going in fatigued! Ouch, re the palms/wrists. Acquaphor works great for healing & protection.
Nice with the weight bumped up! It sucks when the most used tools (hands) get banged up
7 min EMOM muscle up practice
Few sets of bench press and rows
6 min EMOM chin ups and dips
Intermediate : banded bmu, 12.13
8:55 RX
Excellent!
RX 12'42 with the flu
RMU 4/3 each set
Muscle ups: 1) 4/3; 2) 3/2/1/1; 3) 4/2/1
M/24/250lbs
9:48 rx
Great work!
Modified to jumping muscle-ups: 11:58. First time doing this benchmark!
Great 1st time!
Rx- 9:47
Nice, Katie!!
Awesome!
3 x 30 airsquats, 10 TRX rows, 10 hand power cleans 35lbs
https://youtu.be/i0nPnElcqgU
Don't forget the original Nasty Girls!
56M
12:07
scaled to 5 BMU and 95# HPC
Nice work!
3 rounds
50 squats
21 ring rows/15 ring dips
21
3 rounds
50 squats
21 ring rows/15 ring dips
21 HPCs, 55#
13:49
63/5’8”/160
221229: 15:18, 21 RR, 10 weighted (15#) dips, 10 105# HOC
130327: 13:31, same subs as ‘22, 115# HOCs
120714: 15:24, same subs as ‘22, 95# HOCs
great work Jim!
Great stuff, Jim!
Hey, the posting works too good now 😉
Great work & keeping it going on the road!
Bar MU
115#
Beginner option: 5:45
subbed chest-to-bar pull-ups and 95lbs bar, 6:53
Wow. That’s moving.
50 air squats
7/7 strict ring rows/strict ring dips
10 hang power cleans @95#
3 rounds
50 air squats
7 pull-ups
10 hang power clean 115#
Awesome Frank!
3 rounds for time:
50 air squats
7 muscle-ups
10 hang power cleans
♂ 135 lb
Time: 14:38
M / 35 / 6’0” / 192 lb
50 air squats
7 kipping PUs
10 hang PC 55# bar
Outstanding Laurie!
10:12
3r/50 air squats
7 juming mu
10 hang power cleans(95lb)
11:06 scaled
3RDS
50 AS
7 burpee pull ups
10 HPC @95
3rd
50 air squat
7 pull-up
10 cleans #135
3 rounds
50 air squats
7 kipping pull-ups
10 Hang Power Clean @ 135lbs
50 air squats
Sub pull-ups + dips >= 7 each
10 HPCs @ 80lbs DBs total weight
3 rounds
50 air squat
10 burpee ring pull-ups
10 hang power clean 135lbs
-30 air squats
-10 strict ring rows
-10 hang power cleans (65 lbs)
10:00
Scaled weight & reps but did a few extra rds
9:40
Intermediate plus. 135 lb HPC. Jumping ring muscle ups. Figured i could use the practice instead of the usual BMU sub I do.
7:53.
Fantastic!
@mouscoutaire
Rx : 12:02
13:00
95# barbell
11:47
Intermediate option:
3 rounds for time of:
50 air squats
7 jumping muscle-ups or low-ring transitions
10 hang power cleans
♀ 75-lb barbell
♂ 115-lb barbell
Time: 12:28
6:36 scale
No warm up and no time.
95 HPC
Horizontal Ring Row
ATG board for squats
Knee is buggered on the inside did sit to stand for air squats to mind the knee
50’ jumping box Muscle Ups
14:59
Fantastic!