Complete as many rounds and reps as possible in 12 minutes of:
30 double-unders
10 burpees-to-rings
5 ring muscle-ups
Set the rings to 6 inches above reach.
Post reps to comments.
Stimulus and Strategy:
In today’s triplet, expect to feel some movement function interference. While 5 muscle-ups may not be a big number, the accumulated fatigue from double-unders and burpees will make those 5 reps feel more challenging.
Scaling:
Reduce the reps of all three movements to complete each round in 3 minutes or less.
Spend 30 seconds on double-under attempts or perform single-unders. Reduce the height of the rings for the burpee target. Perform jumping ring muscle-ups or low-ring transitions.
In case of injury or limitation, perform 30 seconds of work on any machine for the double-unders. Perform up-downs for the burpees. For the ring muscle-ups, perform a single-arm ring row.
Intermediate option:
Complete as many rounds and reps as possible in 12 minutes of:
15 double-unders
10 burpees-to-rings
3 ring muscle-ups
Set the rings to 6 inches above reach.
Beginner option:
Complete as many rounds and reps as possible in 12 minutes of:
15 single-unders
7 burpees
3 low-ring muscle-up transitions
Coaching cues:
When performing the burpees to a ring, consider putting a mark on the floor under the rings. This mark is where you want to put your hands. Then, when you jump your feet to your hands, your feet will be directly under the rings.
Resources:
The Double-Under
The Burpee
The Kipping Muscle-Up
Low-Ring Muscle-Up Tips
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Comments on 241218
75 Comments
M44
Lincoln Scaled
12 min AMRAP
60 Singles, with some DUs on the side 😀
10 Burpees
5 CTB Pull-ups & 5 dips
5rds +60+10
Ran 1k to the training spot. Worked on my DU skills and ctb & jumping mu for warmup but as DU & jumping MU didn't feel so good, opted for double the number of singles. Practiced DUs and jumping MUs again after.
M56/150
AMRAP 12:00-
30 Jump double-tap
10 burpees
5 pull-ups/5 ring dips
7 RDS + 30 JDT's
subbed 200m run for DUs, and did regular burpees & bar MUs
3 rounds + 100m run
6R+burfee 5
M/38/6’/175#
Modified to:
12 AMRAP
30 double-unders
10 burpees-to-pull-up bar*
3 strict ring muscle-ups
*Bar 6” above reach
5+31
Deo gratias
RX with Bar MU
266reps
5 + 41
https://youtube.com/shorts/h52whzbfmcY
My Training on Thursday afternoon, December 19.
30 Penguin Taps
10 Burpees To Bar
5 Low Ring Muscleup Progressions
I completed 3 Rounds + 30 Penguin Taps + 7 Burpees to Bar | 172 reps of this WOD.
M 54/205/6'
Scaled ring muscle ups to 3 jumping bar muscle ups.
5 rnds+40.
208lb 38yo
30du
10 plain burpees
5 trx dips
6rds plus 2 dus
Home version the best I could with what I got, felt like my head would've hit my bar on the ring m.u. was gonna do burpee pull ups, but I would've wasted time sliding the trx set up.
did low muscle up transitions on the rings instead of ring muscle ups
4 rounds
30 double unders
6 burpees
4+35 rx
M-43/178/77kg:
4 round + 10 d.u.
12’ amrap of:
RU>>5 strict c2b+ring dips
4rds
intermediate (jumping ring muscle up)
4 rounds + 25
Opción Intermedia
AMRAP 12 minutos
15 Double Unders
10 Burpees a las anillas
3 Ring Muscle Up
Total final:
3 Rondas completas + 26 repeticiones (15 D.U.,10 BTT, 1 RMU)
30 DU
10 Burpee to bar
3 ring transitions
4+20
Matt
4+31
chest 2 bar (each set unbroken)
Holly
4+38
chesr 2 bar (all singles)
M/47/5’11/215
5+35
subbed 5 strict pull ups+5 dips for RMU(no rings!)
Scaled: 5 rounds + 35 reps
30 double under jumps (no ropes)
10 burpees (no target)
5 low ring muscle ups
5+32
15 double unders
7 burpees
3 barbell MU transitions for 4 rounds
10 Pull downs on a machine @ 105 lbs
10 Bar dips
6R+20 DU
Rx’d: 5 rds + 14 reps
Great job bro!
Well done!
Modified Lincoln scale
60 single unders w/weighted rope
10 burpees
5 pull-ups/5 ring dips
5 rounds in 11:45
Burpees hardest movement for me. Perhaps it’s the SS and high volume air squats from yesterday, but my upper hammies were very sluggish coming off the floor and into the jump.
Great work, sir
Nicely done Jim! My knees were none too pleased with those burpees - the previous day's work was not kind to them.
4+30+1 burpee at Paradise.
Subbed 9/9 pull-ups/ring dips for MU. Done on pull-ups and dips done on monkey bars, about 10 yard distance between rope and other stuff. Blah!
Yeah, but working out outside and especially on a playground is a nice change of pace. And all the kids think you’re nuts!
Nice work!
30 double-unders
10 burpees to 6" target
5 chest-to-bar pull-ups
5 rounds + (30 / 5 / 0) = 260 reps
30 jumping jacks (I don’t have a jump rope)
10 burpees
5 push up tricep extension movement on TRX(No rings at my gym)
Finished 6 rounds in 12:53
3 sets of 8 reps, preacher curls 15 lbs and curl barbell bar 40lbs
Great stuff!
Fantastic!
AMRAP 12 mins:
60 single unders
10 burpees-to-bar -6 inches above
10 TRX low MU transitions
6 rounds +41 single unders
(Finished 7th round, but didn't time it)
Great work! I'm sure it didn't take you long to finish round 7!
Nice
M 40-44 201# 69"
Intermediate (no rings, subbed Bar MU)
4 rounds + 5 DU
Nice job!!
7 rounds working around a knee injury 😏
:30 calf raise
5 stepping burpee
5 low ring mu transition
Great job still getting work in!
Beginner option:5 rds + 20 reps
Great work, Charles!
Good job!
M- 53/ 5'7 / 220
Intermediate scaled to 15 Double under, burpees to overhead bar and jumping box muscle ups
5 rounds +15,+2
extra 1:34 to finish round 6
Great job getting DUs in!
Solid!
Globo wod: if rings are not available sub bar musclups and burpees to the pull up bar. If bar muscleups can't be done sub 2 to 1 chest to bar pullups and TRX or weighted dips.
Pre WOD 2 mile race n 17:29
Lincoln Scale
5 even
Nice little pre-WOD race, as one does! Great work as always!
Nicely done with both! Great minds do think alike.
Scaled/subbed
12 min AMRAP
60 Singles
10 Burp to bar (6 inch above reach)
5 CTB Pull-ups
5 Bar dips
5rds +60+10+5+4 (finished 6th round at 12:01)
No rings today and MUs weren't going to be a thing anyway. Worked on DUs in warmup but it didn't go well so opted for double the number of singles. Practiced DUs again afterward.
great ideas on the subs! Not having rings, I'm always subbing something for workouts using them. 👍🏼
Great minds think alike, Brother! I was thinking of the exact same scale.
Great job & 100% approve of finishing that round! :-)
That’s one honestly reported workout…and super effort, to boot!
Nice work bro
Thanks ya’ll!
On vacation, limited equipment. modified to:
12 min AMRAP
30 dubs
10 burpees
5 strict pull-ups from a 1-second dead hang
10 pushups
5 +45
Had to move my equipment which caused me to fall off pace.
Great job making do with what you have!
Very nice job including subs & transitions!
Nice job!
Rx. 6R+36
You crushed it!
Awesome!
Excellent!!!
Wow. Impressive!
Rx:
5+23
Good work!!!👍🏼
Well done!
Awesome job!!