Workout of the day
Alright warriors, it’s time for your Midweek Mettle! This session is a true testament to your strength, endurance, and heart. You’re here to push limits, break barriers, and emerge stronger on the other side. Let’s light up this workout with everything we’ve got—showing up is half the battle, conquering it is the glory. Ready to make some waves? Let’s dive in!
The workout of the day consists of:
For time: 3 Ring Muscle-ups 20 Overhead Lunges (45 lb / 20 kg, 20 lb / 9 kg) 20 Burpee Box Jump Overs (24 in / 61 cm, 20 in / 51 cm) 3 Rope Climbs (15 ft / 4.5 m) 20 Wall Balls (20 lb / 9 kg, 14 lb / 6 kg) 20 Toes to bar 3 Wall Climbs 20 Sit-Ups 20 Push-Ups
Scaling
Scale ring muscle-ups to band-assisted muscle-ups or pull-ups and dips.
Scale overhead lunges with reduced weight or bodyweight lunges.
Scale box jump overs to step-overs.
Scale rope climbs to lay-down rope pulls.
Scale wall balls to a lighter ball or air squats.
Scale toes to bar to hanging knee raises.
Scale sit-ups, push-ups, and wall climbs to reduce the number of reps or perform assisted variations.
No equipment
No gear version:
- Replace ring muscle-ups with burpees.
- Perform lunges without weight.
- Substitute burpee box jump overs with burpees followed by tuck jumps.
- Replace rope climbs with towel pull-ups or body rows.
- Wall balls can be substituted with air squats.
- Toes to bar can be replaced with V-ups or lying leg raises.
- Wall climbs can be substituted with inchworms.
Warmup
10 minutes of:
- Light jogging or rowing
- Dynamic stretches (leg swings, arm circles)
- Activation work (scapular pull-ups, wrist mobility)
- Skill-specific warm-up (ring swings, box step-ups)
Cooldown
10 minutes of:
- Light stretching (hamstrings, shoulders, hips)
- Foam rolling
- Deep breathing exercises
