Workout 11548

Created: August 2, 2025

Description:

12-9-6 reps for time of:
Squat cleans
Ring muscle ups

♀ 95 lb
♂ 135 lb
Stimulus and Strategy:
Today’s workout is a play on the benchmark workout Amanda — two higher skill movements with slightly more reps than the original workout. The loading on the squat cleans should be moderate. Some athletes may be able to maintain touch and go reps, while others may choose to perform quick singles. On the ring muscle ups, manage your reps and don’t push to failure. Instead, break the sets into manageable reps that allow you to stay fresh and minimize long winded breaks.
To reduce the complexity of the squat cleans, consider hang squat cleans or perform the movement with a pair of dumbbells. For the muscle ups, consider jumping muscle ups or low ring muscle up transitions.
In case of an injury or limitation, perform power or hang power cleans. Consider single dumbbell options, as well. For the ring muscle ups, perform ring rows or foot assisted strict pull ups.
Intermediate option:
For time:
12-9-6 squat cleans
5-4-3 ring muscle ups

♀ 65 lb
♂ 95 lb
Beginner option:
12-9-6 reps for time of:
Squat cleans
Low ring muscle up transitions

♀ 35 lb
♂ 45 lb
Coaching cues:
Performing quick singles can be a useful tactic in a workout like today’s. Focus on following the barbell down to the ground, take a brief moment to breathe, reset your starting position, and perform the next rep.
Resources:
The Squat Clean
The Kipping Muscle-Up
Low-Ring Muscle-Up Transition
Low-Ring Muscle-Up Tips
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Scaling/Comments:

Reduce the loading of the barbell. Reduce the repetitions of the muscle ups.

Number of Times Completed: 0