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This is a 12:00-15:00 workout.

The reps descend across all movements.
 Watch out for a hit on the midline.
 Abmat Sit-Ups do not get the credit they deserve. They will pack quite the punch and affect 
28 MU, 140 Sit-Ups, 70 HSPU’s – plenty of high-skill exposure.


10 MU’s should take between :30-1:00 and in 1-3 sets.
If athletes have Muscle-Ups, consider reducing reps to a number that can be completed in :30-1:00.
Try to have athlete select a challenging option that allows them to keep moving.
Muscle Up Transitions or 1 Pull Up + 1 Ring Dip are good options.

Abmat Sit-Up

Abmat Sit-Ups can be devastating if they haven’t been done in a while.
An athlete should be able complete a rep every 2-3 seconds consistently without issue.
50 = ~1:30-2:00

Handstand Push-Up

It’s been a while since we’ve done HSPU’s. Coaches should adjust volume for their members as they see fit.
25 HSPU’s should take ~1:00-1:30 in ~1-5 sets.
5 sets would be strategically broken up, not because 5 is the max number that can be completed by the athlete.

Dumbbell Push Press would be a good option for those not wanting to get upside down


Try to be patient in the swing to minimize catching low. This will reduce the extra press out of the dip.

The low catch in the dip will affect the press in the Handstand Push-Up.

For the sit-up, try to keep the chest tall when in the top position vs. collapsing forward.

Be smart with set choices on the MU and HSPU. Going to failure will add a lot of time to rest periods.

If you think 7 consecutive reps is a number that you can do, but will be hard, do 4, and figure out a plan from there.

You will save more time than you think, even if it feels slower in the moment.


“Soup Sandwich” (Time)


For Time:

10 Muscle-Ups, 50 Sit-Ups, 25 HSPU

8 Muscle-Ups, 40 Sit-Ups, 20 HSPU

6 Muscle-Ups, 30 Sit-Ups, 15 HSPU

4 Muscle-Ups, 20 Sit-Ups, 10 HSPU

17 min Time Cap

RX+-As Written

RX-1 Unassisted Pull Ups + 1 Unassisted Ring Dips = 1 Rep

50-59-1 Jumping PU+1 Parl Dips = 1 Rep, Box HSPU

60+-1 Ring Rows+1 Parl Dips = 1 Rep, DB Push Press

Basics – 3 Ring Row each Round, 20-15-10-5 SU, 3-6-9-12 DB PP


4 x BPA BTE (No Measure)

4 Sets for Quality

20 Band Pull-Aparts

25 Banded Tricep Extensions