SuperFit East Coast Championship Individual Workout #4

Bar Muscle-up/Overhead Squat/Double Under

SuperFit Games East Coast Championship Individual WOD #4 Description from SuperFit Games on Vimeo.


  • 5 Bar Muscle-ups
  • 10 Overhead Squats (135/95)
  • 50 Double Unders

Rules: Athletes will have 12 minutes to complete as many reps as possible of the triplet.

Bar Muscle-ups: The athlete must start with the arms fully extended at the bottom of the movement and finish with them fully extended at the top of the movement.

10 Overhead Squats: With the bar overhead, the athlete must pass through a full squat (hip crease below the knee). Hips and knees must be fully extended at the top of the movement with the arms locked out.

Double Unders: The athlete must pass the rope under the feet twice. If the rope is trapped during the second pass, the rep does not count.

Scoring: Total reps.