Friday Mar 09, 2018
  • Classes
    • 6am
    • 7am
    • 9:30am
    • 3pm
    • 4pm


18.3 is a jump rope frenzy!

Here’s the workout:

[CLASS: 12min ring muscle up progressions

10min EMOM
odds: 1-3 Ring Muscle Ups
evens: 1-3 Overhead Squats (from the floor)

then... ]


2 Rounds for Time:

100 Double Unders
20 Overhead Squats 115/80
100 Double Unders
12 Ring Muscle Ups
100 Double Unders
20 Alt Dumbbell Snatches 50/35
100 Double Unders
12 Bar Muscle Ups

 **14min time cap**


2 Rounds for Time:

100 Single Unders
20 Overhead Squats 45/35
100 Single Unders
12 Pull-ups
100 Single Unders
20 Alt Dumbbell Snatches 35/20
100 Single Unders
12 Pull-ups

**14min time cap**




To scale or not to scale? If you are close to getting a ring muscle up, this could be the time that you get it! We’ll be working on muscle ups during class on Friday so it may make sense for you to go to class & then crush this workout later. That said, you must be realistic about your current skill level, if you are not close, go Scaled and enjoy 928 reps of fitness! Another option would be to ‘try’ RX and then do the workout again Scaled on Sunday (or Monday). Decisions decisions.

Redos – if you get deep into this workout, you are going to have sore calves. Very sore calves. My suggestion is one and done.

If you have an extra jump rope, keep it nearby – ropes break, have an extra on hand

If double unders gas you, be smart about your breaks – 40/35/25 or 50/50 could mean the difference between staying composed and redlining and will likely only ‘cost’ you 5-10 seconds in time

Know where your strengths lie – know where you can push the pace a bit / go for bigger sets and know where you need to conserve. 14min is not a sprint, have a plan.

Don’t freak out - You are probably going to trip on double unders, it’s ok. Clipping your feet or taking a short break will not take up too much time as long as you are diligent & get back at it right away. Keep calm and jump on

Breathe – I say this every week but there are a few movements that people tend to hold their breath or breathe a little shallower than normal – this movements include, but are not limited to, double unders, overhead squats, muscle ups/pull-ups & DB snatches . . . that’s weird, all of those are in this workout.



Row or Bike for 5-7min with 5-7 (10-15sec) sprints built in


Calves, quads, glutes, t-spine, lats, triceps


10 PVC Pass throughs
10 PVC Around the Worlds
2x 8 T,Y, W, L’s with 2.5-5# plates
10 Scap Pulls (from pull-up bar)
10 Scap push ups
10 beat swings
10 Scap push ups
10 downdog to updog flow

HIP PREP (for those who struggle for depth on OHS)

With Green Band high up in hip & attached to rig

10 hip circles each direction in deep spiderman lunge (L then R)
2 min pigeon (L then R)
2 min banded frog
2 min in bottom of goblet squat


15-20 Double/Single Unders
10 OHS empty bar or pvc
5 Ring/Beat Swings (4 banded transitions, 3 ring dips)
6 ALT DB Snatches (medium weight)

15-20 Double/Single Unders
5 OHS @ workout weight
1-3 ring muscle ups (or 3-5 pull-ups)
6 Alt DB Snatches (workout weight)

10 double unders
10 double/single unders
1-3 bar muscle ups (or 3-5 pull-ups)
10 double/single unders
6 alt DB Snatch

Rest 5-10min before workout