For time:
50 double-unders
50 AbMat sit-ups
5 strict muscle-ups
40 double-unders
40 AbMat sit-ups
4 strict muscle-ups
30 double-unders
30 AbMat sit-ups
3 strict muscle-ups
20 double-unders
20 AbMat sit-ups
2 strict muscle-ups
10 double-unders
10 AbMat sit-ups
1 strict muscle-up
Post time to comments.
Stimulus and Strategy:
Today's fast-paced, higher-skill workout will challenge your shoulders and midline. Plan to push the pace, but know that going too fast may cause you to miss reps on the muscle-ups. Today is not the day to struggle through double-unders, so aim to finish the first two sets of jump rope in 1 minute or less. The descending rep scheme should allow you to push the pace throughout, especially in the last two rounds.
Intermediate option:
50-40-30-20-10 reps for time of:
Double-unders
AbMat sit-ups
Perform 2 strict muscle-ups after each round.
Beginner option:
For time:
30 single-unders
30 feet-anchored sit-ups
3 low-ring transitions
20 single-unders
20 feet-anchored sit-ups
2 low-ring transitions
10 single-unders
10 feet-anchored sit-ups
1 low-ring transition
Resources:
The Double-Under
The AbMat Sit-Up
The Strict Muscle-Up
The Single-Under
The Foot-Anchored Sit-Up
Low-Ring Muscle-Up Transition Tips
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Comments on 260804
121 Comments
Kipping MU
100-80-70-40-20 SU
60-40-30-20-10 Sit Ups
10-8-6-4-2 Muscle Ups
Time: 20'13"
9:14
strict chest to bar and strict ring dips
100-80-70-40-20 Single-unders
60-40-30-10 Sit-ups
10-8-6-4-2 Pullups
100-80-60-40-20-10 single unders
50-40-30-20-10 - 10sit ups
10-8-6-5-4-10 Push ups / Australian pull ups
19:50
50,40,30,20,10 sit ups
5,4,3,2,1 chest to bar
time: 18:17
Did cal row instead of situps
50 double unders
50 cal row
10 strict pull ups
40 du
40 cal row
8 strict pull ups
30 du
30 cal row
6 strict pull ups
20 du
20 cal row
4 strict ups
10 du
10 cal row
2 strict ups
time: 19:55
Video: https://www.youtube.com/watch?v=-KiGv59-uWE
29:22. Completed with kipping muscle-ups rather than the prescribed strict muscle-ups.
All double-unders and AbMat sit-ups were unbroken. Completed all 15 muscle-ups, with 10 failed attempts—a 60% success rate.
This is only my second time using muscle-ups in a workout on my new pull-up bar, so the goal was simply to finish every rep. I’ll get faster as the skill becomes more consistent. Great challenge and great effort.
13:49 Rx
x2 Single unders
Banded pulls-up green & purple
Used 5# weight for sit ups
12:22 Rx. Dont remember strict being that hard...
DUs
Ab mat sit-ups
5,4,3,2,1
Low ring muscle up transitions
17:56
2 strict RMU practice, 2 low ring transition practice after each round
14:20 RX
Scaled/Kipping muscle ups
9:50
Scaled: 13:33
50,40,30,20,10 singles and abmat sit-ups
5,4,3,2,1 strict pull-ups and dips
50,40,30,20,10 singles & sit ups
5,4,3,2,1 low ring transition
sit ups whith a 35lb plate
rx
Scaled to kipping MUs. Rx format:
10:42
Tried SMU. Couldn’t SMU. Can’t generate enough upward acceleration.
All sets unbroken, though.
M/ 43y/ 177lbs/ 68”
Great job hitting them at all! And nice time!
Awesome job, amigo!
Intermediate modified
Jump rope 60-50-40-30-20
AbMat 50-40-30-20-10
Strict pull ups 5-4-3-2-1
25:24
Rx rep scheme, low ring transitions.
9:23 with dips
21-15-09-03-09-15-21
Wall-ball shots
Sit-ups
Box Jump Overs
Amélia = 00:18:35 Age 42
Med-Ball = 14lb
Box = 14 inch
Sit-ups = Variations
Scaled
14:19
Kipping Muscle-ups
Yeah babe!
Weighted pull ups subbed for muscle ups
Hanging knee raises on ab straps subbed for sit ups
I can't be the only one who did this traveling mod:
Same reps of penguin taps, situps on a tarp over an oil jug and strictish MUs using loops knotted into an old rope swing
14:59
Now that is traveling gymprov at its finest!
Oh yeah, I used that sub last year… 😆
The old tarp over an oil jug, yes, yes, a classic! 😂 Great work digging deep into the creativity closet!
Intermediate+ — 13:04
Kipping Ring Muscle Up’s
Rx 9:48
*Unbroken DU and Sit-ups
*Unbroken Strict Muscle-ups!
**Sit-ups had a major effect on the Strict Muscle-ups, tough combo!
Superman!
Definitely the most strict rmu I’ve ever done in one day, missed two reps on round of four.
Nice
Awesome!
Intermediate
Scaled to strict ring dips due to low ceiling in garage.
15:31
4:12
Thought I could do RX today but the strict my didn’t work today, felt like fatigue from yesterday’s ohs. Did 5 strict chins, 5 strict ring dips, 5 ring pushups between sets. Unbroken DU with a triple at the end.
Rx-ish. subbed out ab mat sit ups for decline sit ups @ -10°. And subbed out strict RMU for kipping RMU… 13:00
12.15
29:15 at seven points. Changed it up:
50 air squat
50abmat situps
15 hand release pushups
15/arm KB row
40’s
12
30’s
9
20’s
6
10’s
3
10:00 RX
50/40/30/20/10 Sit ups
5/4/3/2/1 strict pull up and ring dips
15:21
50/40/30/20/10 Sit ups
5/4/3/2/1 strict pull up and bar dips
13:06
M33/205/6'
14:57 RX
50-40-30-20-10 KBS 35# *no jumping yet, stricts & dips for MUs single toe assist 12:05
*Oh, forgot, the sit ups were GHD style to parallel,over physio ball, anchored feet, since I still have to watch the prone/flat transitions.
That’s a hellavu sub with the KBS and GHD style sit-ups to parallel! Awesome work!
Great job!
75-60-45-30-15 single* unders
50-40-30-20-10 abmat situps
5-4-3-2-1 chest-to-bars / strict TRX ring dips from 1/2 squat
12:00
*Slowly reintroducing jumprope after cuff strain in Jan-2025. All SUs today were unbroken. Tried a few DUs in warm-ups.
15-12-9-6-3 bike cals
MUs replaced with 4 DB bent over rows @ 55# and 4 strict dips
14:07
strict pull up+ dips x2 par rapport aux reps prévu en muscle up
12:52
For time
25-20-15-10-5
Burpees
50-40-30-20-10
Ab mat sit ups
5-4-3-2-1
Jumping ring muscle ups
Round times
R1 | 04:00 |
R2 | 03:23 | -37 s
R3 | 02:41 | -42 s
R4 | 01:49 | -52 s
R5 | 00:59 | -50 s
Ø 02:34
Burpees!🥰Jealous! Excellent sub & time on this!
Great job! I don’t have the same affinity for burpees as Favo, but that is a great sub.
Nice work!
Scaled subbed
1 strict CTB pull-up + Ring dip combo per MU
13:25
Went UB on the sets of 40 and 20 DUs so I'm happy with that. Long pole was actually the AbMat situps today. I normally don't blame gear but man my butt was sliding all over the place today, and the only reason I can come up with is the shorts and underwear combo. I executed the situps as well as ever, especially at the start, but every rep was like being on a slip-n-slide. This made me have to keep readjusting and has undoubtedly resulted in a nice raspberry. Practiced some low-ring MU transitions afterward.
Slippy butt syndrome,(SBS), or SAS, the struggle is real, LK😂Great work on the DUs & overall!
I’ve been on that slip and slide sit up ride myself, annoying!
Don’t rub your eyes after that slip n slide….
Nice work!
Thanks! Ya’ll are too much 🤣! Oh, and Bob, that post-workout shower was special indeed.
garage gym. RXd reps and movements except the SMU, did low ring MU's and tried to use my legs as little as possible.
11:14.
dubs unbroken! sit-ups took up a bunch of time!
Great job, James!
Nice! Another UB DU accomplishment! Awesome.
Fantastic!
Intermediate. Subbed 2pullups and 2dips after situps. 27 mins. Super weak on abs still.
Beginner option:
For time: 5:46
Had to do chest to bar pull ups then dips. Ceiling not quite high enough for muscle ups.
50 40 30 20 10 dubs/amsu
3 3 2 2 1 strict rmu
Subbed for strict c2B
15:27
50-40-30-20-10 dubs and abmat SUs
5-4-3-2-1 bend over rows 25 lbs dumbbell each arm
Banded pull up
50/40/30/20/10 d.u e abmat sit up
singlr under, pull-up,abs
100,10,50
80,8,40
60,6,30
40,4,20
20,2,10
2 strict 2 dips for muscleups
Dubs and sit-ups 50 40 30 20 10
Nice job with the 2 of each sub!
Singles 100,80,60,40,20
Sit-ups50,40,30,20,10
Pull-ups& dips 5,4,3,2,1
Intermediate w 8 lb weighted sit ups -- 15:33
50 du/50 sit ups/5strict pull ups
40 du/40 sit ups/4strict pull ups
30 du/30 sit ups/3strict pull ups
20 du/20 sit ups/2 strict pull ups
10 du/10 sit ups/1 strict pull ups
Quick!!!
High single unders, added 5 each rd
Abmat situps
50/40/30/20/10
Strict pullups + matched dips
5/4/3/2/1
I don't have muscle ups, so I did chest to bar followed by ring dips
Good sub & great time!
Kipping RMU 12:38
12:26
Subbed low ring MU & double unders but stayed at volume for RX
Kipping RMU
12:12
Doubled the double unders to single unders. Still cannot do that to save my life.
Subbed strict pull ups for the MUs
11:08
low ring muscle ups with eccenttic dip
8:24
50 du/50 sit ups/5strict pull ups
40 du/40 sit ups/4strict pull ups
30 du/30 sit ups/3strict pull ups
20 du/20 sit ups/2 strict pull ups
10 du/10 sit ups/1 strict pull ups