Workout of the day

We’re shaking things up with a combo of strength, skill, and conditioning. Gear up for muscle-ups, pull-ups, and ball slams!

The workout of the day consists of:

  • 3 Rounds for Time:
    • 15-12-9
      • Ring Muscle-ups
      • Chest-to-Bar Pull-Ups
      • Ball Slams (30 lb / 20 lb | 14 kg / 9 kg)
      • 200m Run After Each Round

Scaling

  • Beginners:
    • Banded Muscle-Ups or Jumping Muscle-Ups
    • Regular Pull-Ups or Ring Rows
    • Ball Slams (15 lb / 10 lb | 7 kg / 5 kg)
    • 100m Run
  • Intermediates:
    • Banded Muscle-Ups or Jumping Muscle-Ups
    • Chest-to-Bar Pull-Ups
    • Ball Slams (20 lb / 15 lb | 9 kg / 7 kg)
    • 150m Run

No equipment

  • Muscle-Ups: Towel Rows fixed over sturdy door + Push-Ups
  • Pull-Ups: Bent Over Rows with Backpack
  • Ball Slams: Backpack Slams filled with books
  • 200m Run: High Knees in Place for 1 Minute

Warmup

  • 2 Rounds:
    • 200m Jog
    • 10 Arm Circles (each direction)
    • 10 PVC Pass-Throughs
    • 10 Air Squats
    • 10 Scapula Pull-Ups

Cooldown

  • 2 Rounds:
    • 5 Minutes Easy Jog or Walk
    • 2 Minutes Lat Stretch (each side)
    • 2 Minutes Chest Stretch (each side)
    • 1 Minute Forward Fold