Workout of the day

Upper body strength and endurance test. Push your limits and finish quickly.

The workout of the day consists of:

For time:

  • 10 Muscle-ups (Ring or Bar)
  • 20 Push-ups
  • 30 Air Squats
  • 40 Sit-ups
  • 50 Double-unders

Scaling

  • Ring Muscle-ups: Scale to Chest-to-Bar Pull-Ups
  • Push-ups: Start on knees if needed
  • Double-unders: Scale to single-unders

No equipment

  • Ring Muscle-ups: Do Pull-Ups on a sturdy door-frame or table edge
  • Double-unders: Use a towel for practice jumps

Warmup

3 Rounds:

  • 10 PVC pipe pass-throughs
  • 10 Push-ups
  • 10 Air squats

Cooldown

  • Forward fold, 1 minute
  • Child’s pose, 1 minute
  • Cat-Cow, 1 minute