Program Content
Brice
Type
FOR TIME
WOD
100 Muscle-Ups
Cythia
Type
FOR TIME
WOD
2 Rounds for Time
6 Muscle-Ups
17 Handstand Push-Ups
130 Mountain Climbers (1-count)
Buy-In: 3,200 meter Run
Valentina
Type
FOR TIME
WOD
8 Rounds for Time
5 Burpee Ring Dips
Lisa
Type
FOR TIME
WOD
3 Rounds For Time
2 Muscle-Ups
4 Handstand Push Ups
Chet
Type
FOR TIME
WOD
5 Rounds for Time
21 walking lunges
15 squat jumps
8 alternating pistol squats
30 second ring hang
Lexie
Type
AMRAP
WOD
AMRAP in 20 minutes
2 Muscle-Ups
4 Handstand Push-Ups
Loriann
Type
FOR TIME
WOD
12-9-6-3 reps of:
Handstand Push-Ups
Ring Dips
Push-Ups
Ethan
Type
FOR TIME
WOD
1-2-3-4-5-6-7-8-9-10 reps of: Ring Dips
Then, 800 meter Run
Then, 10-9-8-7-6-5-4-3-2-1 reps of: Ring Dips
Rufus
Type
FOR TIME
WOD
100 Air Squats
5 Muscle-Ups
75 Air Squats
10 Muscle-Ups
50 Air Squats
15 Muscle-Ups
25 Air Squats
20 Muscle-Ups
Contessa
Type
AMRAP
WOD
AMRAP in 16 minutes
3 Ring Muscle-Ups
6 Handstand Push-Ups
Teodora
Type
FOR TIME
WOD
30 Handstand Push-ups
12/8 Muscle-ups
Traci
Type
FOR TIME
WOD
For Time 1-2-3-4-5-6-7-8-9-10 Ring Muscle-Ups
Dell
Type
FOR TIME
WOD
4 Rounds for Time
20 Air Squats
20 Inverted Burpees
20 Ring Dips
Dennis
Type
FOR TIME
WOD
3 Rounds
21 Rings Dips
Althea
Type
AMRAP
WOD
AMRAP in 12 minutes
6 Ring Dips
Bart
Type
AMRAP
WOD
AMRAP in 45 minutes
800 meter Run
80 Air Squats
8 Muscle-Ups
Donnell
Type
FOR TIME
WOD
21-15-9 Reps For Time
Handstand Push-Ups
Ring Dips
Push-Ups
Anna
Type
FOR TIME
WOD
3 Rounds for Time
50 Pistols (alternating legs)
7 Muscle-Ups
Teresia
Type
FOR TIME
WOD
10 Muscle-Ups
1.5 mile Run
10 Muscle-Ups
Shaunte
Type
FOR TIME
WOD
5 Rounds for Time
10 Strict Ring Dips
20 Push-Ups
10 Strict Handstand Push-Ups
50 meter Bear Crawl
Shirly
Type
FOR TIME
WOD
For Time
50 Alternating Pistols
30 Ring Muscle-Ups
Dot
Type
FOR TIME
WOD
7 Rounds for Time
5 Strict Handstand Push-Ups
2 Strict Muscle-Ups
Raymonde
Type
FOR TIME
WOD
20 Handstand Push-ups
8 Muscle-ups/12 Ring Pull-ups
Lilliam
Type
AMRAP
WOD
AMRAP in 20 minutes
400 meter Run
5 Ring Muscle-Ups
Evelin
Type
FOR TIME
WOD
20 Muscle-Ups
25 Lowers from Inverted Hang on the Rings
30 Ring Handstand Push-Ups
35 Ring Rows
40 Ring Push-Ups
Nathanael
Type
FOR TIME
WOD
4 Rounds for Time
800 meter Run
6 Handstand Push-Ups
3 Muscle-Ups
Verlie
Type
EMOM
WOD
Every 2 Minutes in 20 minutes
3 Muscle Ups
7 Burpees
Lauran
Type
FOR TIME
WOD
3 Rounds for Time
10 Muscle-Ups
400 meter Run
Leopoldo
Type
FOR TIME
WOD
2 Rounds for Time
21 Burpee Ring Dips
Larita
Type
FOR TIME
WOD
50 Ring Dips
Paulene
Type
FOR TIME
WOD
21 Ring Muscle-Ups
21 Ring Muscle-Ups
Fransisca
Type
FOR TIME
WOD
3 Rounds For Time
75 Air Squats
25 Ring Handstand Push-Ups
Adam
Type
AMRAP
WOD
AMRAP in 12 minutes
5 Toes-to-Rings
Ashlie
Type
FOR TIME
WOD
10 Rounds for Time
4 Strict Muscle-Ups
7 Strict Handstand Push-Ups
Natalie
Type
FOR TIME
WOD
3 Rounds For Time
1,000 meter Run
10 Muscle-Ups
100 Air Squats
Deanne
Type
FOR TIME
WOD
15-12-9 reps of:
Box Handstand Push-Ups
Ring Dips
Push-Ups
Sung
Type
AMRAP
WOD
AMRAP in 20 minutes
3 Muscle-Ups
Ronna
Type
FOR TIME
WOD
“30 MUSCLE-UP FOR TIME + MAX UNBROKEN”
Note
At 3.2.1 go, the athlete performs 30 ring muscle-ups for time, going unbroken on the front end, then finishing the rest of then 30 for time.
Quentin
Type
FOR TIME
WOD
10 Rounds For Time
10 Ring Push-Ups
Terence
Type
EMOM
WOD
EMOM for 10 minutes
6 Muscle-Ups
Note
Lorem Ipsum
Elroy
Type
FOR TIME
WOD
50 Ring Push-Ups
Chance
Type
FOR TIME
WOD
42 Muscle-Ups
Emilie
Type
FOR TIME
WOD
50 Mountain Climbers
50 Alternating Pistols
50 V-Ups
50 Push-Ups
50 Air Squats
50 Burpees
50 Alternating Lunges
50 Table Rows
Linette
Type
FOR TIME
WOD
400 meter Run
15 Ring Dips
400 meter Run
9 Handstand Push-Ups
400 meter Run
15 Ring Dips
Ivette
Type
FOR TIME
WOD
41 Push-Ups
41 Ring Dips
41 Air Squats
Maryln
Type
FOR TIME
WOD
12-9-6-3 Reps for Time
Ring Rows
Sharon
Type
EMOM
WOD
10 Minute EMOM (Every Minute on the Minute)
Odd Minutes: 8 handstand push-ups
Even Minutes: 30 second top support
Kami
Type
AMRAP
WOD
AMRAP in 18 minutes
1 Handstand Push-Up
1 Burpee
2 Handstand Push-Ups
2 Burpees Continue with this pattern, adding 1 rep to each movement every round.
Laci
Type
AMRAP
WOD
AMRAP in 19 minutes
3 Muscle-Ups
Shuttle Sprint (5, 10, 15 yards)
6 Burpee
Latia
Type
FOR TIME
WOD
6 Rounds For Time
50 Air Squats
25 Ring Dips
Catherina
Type
FOR TIME
WOD
25 Handstand Push-ups
10/6 Muscle-ups
Adelina
Type
FOR TIME
WOD
AMRAP in 23 minutes
14 Handstand Push-Ups
2 Muscle-Ups
Cynthia
Type
FOR TIME
WOD
For Time
800 meter Run
10 Muscle-Ups
Katelyn
Type
FOR TIME
WOD
10 Rounds for Time
3 Muscle-Ups
Celestina
Type
FOR TIME
WOD
5 Rounds for Time
9 Handstand Push-Ups
15 Ring Dips
200 meter Run
Zane
Type
FOR TIME
WOD
5 Rounds For Time
7 Muscle-Ups
Andra
Type
FOR TIME
WOD
9-7-5 Reps For Time
Muscle-Ups
Sandee
Type
FOR TIME
WOD
4 Rounds for Time
400 meter Run
4 Muscle-Ups
Casandra
Type
FOR TIME
WOD
3 Rounds for Time
10 Ring Pull-Ups
Deon
Type
TOTAL REPS
WOD
3 Rounds for Total Reps in 35 minutes
In 5 minutes, complete: 400 meter Run)
Rest 1 minute
In 5 minutes, complete: 400 meter
Run Max Mucle-Ups
Rest 1 minute
Haywood
Type
AMRAP
WOD
AMRAP in 20 minutes
5 Parallette Handstand Push-Ups (6″ Deficit)
10 Toes Through Rings
Treena
Type
FOR TIME
WOD
2 km Run
22 Muscle-Ups
2 km Run
22 Muscle-Ups
Vina
Type
FOR TIME
WOD
21-15-9 Reps for Time
Ring Dips
Cathern
Type
FOR TIME
WOD
3 Rounds for Time
10 Toes Through Rings
8 Ring Muscle-Ups
Sena
Type
EMOM
WOD
EMOM for 12 minutes
Odd: 10 foot Elevated Ring Rows
Even: 10 foot Elevated Ring Push-Ups
Rosalinda
Type
FOR REPS
WOD
For Reps in 8 minutes
Tabata Air Squats
Rest 10 seconds, then:
Max Muscle Ups
Sheree
Type
FOR TIME
WOD
Buy-In: 400 meter Run
1-2-3-4-5-6-7-8-9-10 reps of: Muscle-Ups
Buy-Out: 400 meter Run
Lekisha
Type
AMRAP
WOD
AMRAP in 20 minutes
20 Alternating Pistols
20 Burpees
6 Muscle-Ups
Mammie
Type
FOR TIME
WOD
3 Rounds For Time
25 Muscle-Ups
100 Air Squats
Carlotta
Type
FOR TIME
WOD
21-15-9 reps of:
Pike Push-Ups
Ring Dips
Ring Push-Ups
Phuong
Type
AMRAP
WOD
AMRAP in 8 minutes
12 Ring Dips
6 Push-Ups
Yan
Type
AMRAP
WOD
20 Minute AMRAP (As Many Rounds as Possible)
5 ring pull-ups
10 ring push-ups
15 air squats
Lynn
Type
AMRAP
WOD
AMRAP in 20 minutes
8 Muscle-Ups
Earnestine
Type
FOR TIME
WOD
5 Rounds For Time
7 Muscle-Ups 21
Target Burpees (12/8 in)
Mellissa
Type
FOR TIME
WOD
For Time 10-9-8-7-6-5-4-3-2-1 reps of:
Muscle-Ups
Lonny
Type
Lorem Ipsum
WOD
7 Rounds for Time
5 Pike Box Handstand Push-Ups
2 Strict Low Ring Rows
Patrica
Type
FOR TIME
WOD
30 Handstand Push-ups
15/10 Muscle-ups
Kathleen
Type
FOR TIME
WOD
150 Sit-Ups
Ring Plank
Venice
Type
AMRAP
WOD
AMRAP in 20 minutes
Ascending Ladder of: Muscle-Ups
Leroy
Type
FOR TIME
WOD
5 Rounds for Time
9 Handstand Push-Ups
15 Ring Dips
200 meter Run
Mitsue
Type
FOR TIME
WOD
10 Rounds for Time
4 Ring Muscle-Ups
Kirstie
Type
FOR TIME
WOD
3 Rounds For TIme
9 Muscle-Ups
800 meter Run
Irving
Type
FOR TIME
WOD
5 Rounds for Time
10 Strict Ring Dips
20 Push-Ups
10 Strict Handstand Push-Ups
50 meter Bear Crawl
Dessie
Type
FOR TIME
WOD
7 Rounds For Time
8 Muscle-Ups