6 Muscle Ups
24 cal Row
16 cal Bike
16 (8 each arm) Dumbbell Squat Snatches 50lbs/35lbs
15 cal Bike
24 cal Row
6 Muscle Ups
WODprep Strategy Top Tips
This workout is a true test of upper-body strength, engine endurance, and full-body coordination. Start with muscle-ups, aiming for 6 unbroken reps if you can handle it; otherwise, break them into smaller sets with short rests.
Next, tackle the rowing machine for a 24-calorie challenge, utilizing your legs, core, and arms to generate power. Transition swiftly to the 16-calorie bike sprint, pushing with both your legs and arms to pedal efficiently.
For dumbbell squat snatches, a movement that demands strength, coordination, and balance. If you can handle the weight, go for unbroken sets; if not, break them into 4-rep sets (2 each arm) with brief rests. Jump back on the bike for a 15-calorie sprint, pushing through any fatigue.
As you return to the rower for the final 24 calories, give it your all, using your entire body to finish strong. The last set of muscle-ups might be tough, but if possible, aim for unbroken reps; otherwise, break them down as before. Embrace the challenge and push yourself.
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Bar Muscle Ups: How to Fix your Chicken Wing (Random Stranger!)
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