Muscle Ups

Team Superfit Apex Workout 2

AMRAP 7

2 BAR MUSCLE UPS (PULLUPS - N)

2 THRUSTERS (95/65 ALL DIVISIONS)

4...4...6...6...8...8...

 


Rules:  Teams will have 7 minutes to complete as many reps as possible.  Only one person may work at a time.  Teammates may switch at any point.

Bar Muscle Ups:  The arms must be locked out at the bottom of the movement.  The athlete must finish with arms locked out at the top of the movement.  The feet may NOT travel above the vertical plane of the bar during the kip.

Thrusters:  Athletes must pass through a full squat and in one continuous motion press the bar overhead with the hips, knees, and elbows fully extended.   NO jerking will be allowed.

SFNC 2016 Pro Division Workout 2

8 Minute Cap

50 Wall Balls

10 Muscle Ups

50 T2B

10 Muscle Ups


 

Rules:  Athletes will receive 8 minutes to complete the workout.  They will be assessed a one second penalty for each rep not completed within the time cap.

 

Wall Balls: The athlete must pass through a full squat (hip crease below the knee) and contact the line/target at or above the appropriate level.

Muscle Ups:  Athletes must begin each rep with the arms fully extended and must finish with the arms fully extended before attempting the next rep.

T2B:  The feet must break the plane of the bar with both feet MAKING CONTACT with the bar inside the athlete’s hands AT THE SAME TIME.  The bar may be touched with the toes, top, or bottom of the feet.

 

Team SuperFit Maryland Workout 2

RX DIVISION

AMRAP 11

PART 1

90 C2B PULLUPS (PULLUPS NOVICE)

75 BOX JUMPS (24/20 RX/N)

60 T2B 

45 FRONT SQUATS (155/105)

30 MUSCLE UPS

PART 2

MAX CALORIE ROW

 


Rules: For part I, teams will have 11 minutes to complete as many reps as possible of the workout.  For part II, teams will row for as many calories as possible during the same 11 minute period.  One team member must be on the rower at all times, while the other 3 team members are working on the AMRAP.  For part I, only one person may work a time.  For parts I and II, teammates may switch at any point.  Part I will be weighted twice and much as part II for the workout.

SuperFit Games ECC 2015 Pro Division Workout 2

5 Rounds For Time

8 min time cap

20 Wall Balls (20/14)

6 Muscle Ups


 

Rules:  Athletes will receive 8 minutes to complete the workout.  A one second penalty will be added for each rep not completed within the time cap.

Wall Balls: The athlete must pass through a full squat (hip crease below the knee) and contact the line/target at or above the appropriate level.

Muscle Ups:  Athletes must begin each rep with the arms fully extended and must finish with the arms fully extended before attempting the next rep.