Workout 9007

Created: April 12, 2025

Description:

For time:
150 double unders
45-calorie row
15 bar muscle ups
120 double unders
36-calorie row
12 bar muscle ups
90 double unders
27-calorie row
9 bar muscle ups
Stimulus and Strategy:
Today’s workout is a triplet with a descending rep scheme. The row is a trap unless you are confident in your bar muscle ups. Most athletes should pace the row and focus on using the legs to save their pull for the muscle ups. This is a great workout to practice skills like the double under and the bar muscle up. Consider reducing the reps or giving yourself a time cap for these elements.
To reduce the complexity of the double unders, consider giving yourself 2 minutes to accumulate reps or perform single unders. For the bar muscle up, consider giving yourself 2-3 minutes to accumulate reps, performing a jumping bar muscle up, or a challenging variation of a pull up and dip.
In case of injury or limitation, perform the calories on any machine available. For the double unders, perform low box step ups (4 inches) and reduce the reps to 60/40/20. For the bar muscle ups, consider ring rows or low ring muscle up transitions.
Intermediate option:
For time:
90 double unders
45-calorie row
9 bar muscle ups
60 double unders
36-calorie row
6 bar muscle ups
30 double unders
27-calorie row
3 bar muscle ups
Beginner option:
For time:
60 single unders
30-calorie row
6 low ring muscle up transitions
40 single unders
20-calorie row
4 low ring muscle up transitions
20 single unders
10-calorie row
2 low ring muscle up transitions
Coaching cues:
During the transition in the bar muscle up, focus on pressing the bar into the hips and keeping the body close to the bar.
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Scaling/Comments:

Reduce the reps of the double unders and bar muscle ups.

Number of Times Completed: 0