CFWUx2 sub 1mu for pus/dips 10s10dus
19:42

The target becomes cleared every article I read that links the metabolism to cancer. 

Wow the hand is complex.  Thanks for simplifying it for us. 

13:17 (first round pretty strict MUs, kipping from then on)

2 rounds, and subbed #45 pull-ups & dips for MUs

13:47

12:50
Scaled to kipping muscle ups, first time with no band. Scaled to knee raises on dip stand instead of full l-sit.

14:40 MU all singles but as slow and controlled as possible. Accumulated 1min each round of L sits which turned into tucks - 15 secs on 15 off.

Scaled to:
10-strict pull-ups, 10-Strict ring dips and 1 minute tuck-sit hold per round.
14:16

21:58 rxd plus (Lsit on ground) muscle ups on rings from full dead hang with turnout at bottom. Turned out at the top on the last 3-4 reps. All singles. Muscle ups were harder than usual. I suspect the Lsits! Alternated between :08 and :06 holds for the first round. Then all 6s, then nearly all 4 second holds on round 3. 

19:15

L sits on parallel bars

9:58. Used black band for strict Muscle Ups. Used bench for L-Sits

5 strict pull-ups 
5 dips 
1 min l sit
Did 4rds 12:00

3 strict pullups
3 minutes of L sits

12:43
Used regular bar muscle-ups

19:00
1st round = 5 strict MU, 6x10 second rounds of L hold rest as needed
2nd round = 2 strict MU, 3 with assist at transition (strict PU, used box for transition, strict dip), 10 second rds of L hold
3rd round = 5 MU with assist at transition, 4x10 second l hold, 4x5 second L hold
 

9:15 Sc
3 rounds of:
5 Assisted Strict Ring Muscle-ups
1min (30s ea) of L-sit with 1 leg extended

Replaced muscle ups with:

5 x strict pull ups 
5 x slow incline push ups 
5 x slow dips 

13:32

Scaled
5 strict tempo pullups imagining pulling bar to waist
5 strict tempo ring dips
acc 1min L-sit
14:15

Rxd
8:06
M / 39 / 6' / 193

17:00,
10 Strict C2B Pull-ups
10 Ring Dips
0:45 L-sit Support on rings, with one leg tucked and one straight, each side.  

17:47 rx’d L-sit on parallettes 

My Scaled Training:
3 RFT of:
- 5 Strict Pull-ups
- 5 Bar Dips
- 1 Minute of Tuck Hold

Time: 5'42"

13:00. For MU subbed 5 strict PU + 5 strict dips on matador. L-sits: knee tuck holds, accumulating 1:00 each round. 

5 false grip ring to chest pull ups 
10 deep ring dips 

15 min

D 18 min purple bands

14:50
Each round I attempted strict mu 1-4times, but did 4 kip mu after the attempts 
1min knee hold 

Did 5 strict, slow pull-ups and same on dips and can only hold L-sit for 10-15 seconds with legs partially extended.. so 3-4 holds with rests for each minute.
6:00

3 rounds for time of:

5 strict muscle-ups (pull-ups/dips)
1 minute of L-sit

8:00

Need to transition to muscle ups 

29:30 
Did the 1st and 2nd round mostly Rx. There might of been a little extra hip movement in the RMU. I was doing 10sec at a time on the L Sit hold. I wonder if I should go for a bent knee scale so I can hold it longer? The last round I could only do 2 Strict RMU. I finished it off with 3 banded SRMU. 

M/31/5’9/175

3x
5 Strict MU
1min L-sit (6x 10s On, 20s Off)

Clock was on, but more for quality than time. 17:20 Rx

8:40 Scaled

Did kipping MU’s and L-sits turned into tuck L-sit after first minute. 

Worked on toe-nail MU after WOD  
10-10-10

Sub/scaled.  Waiting to help a friend with a car emergency.  Used what was handy:  5 rounds, no timer but hustling 
5 Jumping bar muscle ups on handicap ramp rail
5 elevated push-ups off planters 
5 triceps dips off benches

Pacing around the parking lot, waiting so did a few sets of 10 walking lunges too.  Maybe not the intended stimulus but got a little WOD in.  Definitely got some looks!  🤪

Scaled to 3 rnds

3 smu
30 secs tuck sit
15 ghd

Last round was down to 15 secs sit

12 mins

16:10 jumping 

21:01 (L sit  was more of a 60° hold ) 

Modified for living room:
3 rounds:
50 pushups
1min Lsit, from floor
- 20:40

Still playing catch up DL wod results there

5 strict pull ups
5 ring dips
cumulative 30s ring L-sit
12:50

1st round did 5 l sit muscle ups from ground and accumulated 1 minute l sit on dumbbells.

2nd and 3rd rounds did toenail assisted muscle ups and l sit on dumbbells.

15:29

10:47
3 rds 
15 pull-ups 
15 dips
1 min L sit 

Practiced today after some max rounds 1000 m row

13:55 Rx 

57 / 168

did 10 chest-to-bar pull-ups and 10 feet elevated push-ups for the 5 strict muscle-ups per round.

9:18

2mins work 30sec rest 
rotate front lunge to squat jumps
and DB OHsq to thruster 15#*2
no rep count just working out on lunch

Misread this one and did L sit hangs from the bar for a cumulative minute instead lol. Fastest I've ever killed my back... 

Scaled:
10 C2B Pullups
60 sec L shaped bar hang
6:50

Made up Sunday's WOD and then did today's:
3 rounds:
5 strict pull-ups
5 bar dips
1 min L-sit (running clock) got about 30 sec of l-sit each min
7:45
Planning to practice more L-sits throughout the day

22:38 scaled
L-sit scaled to bent leg hold on parallettes 

What a nightmare! I'm fatigued, granted, but wow this was nasty, even despite this sub/scale:

5 strict pull-ups
5 strict dips (assisted)
5 strict pull-ups
5 strict dips (assisted)
1 minuted cumulative ring L-sits

11:00 exactly

L-sits done me in on the 2nd round. Those when combined with strict pull-ups are absolutely brutal on the core. Who knew?

Scaled to 3 RFT of
12 strict pull-ups
12 strict(ish) ring dips
as much L-sit as possible in a minute
9:42

MUs RX
1 minute tuck holds
9:05

30:31 Rx

Intended Stimulus
High skill, high stamina day. This is a medium distance effort. Shoot to keep it under 10 minutes. Before starting consider how long it would take you to accumulate 3 minutes of an  L-sit hold plus 15 strict muscle ups. This workout is no joke. Even if you have the skills to perform these movements, you might want to scale. Remember that this is still for time. For scaling choose modifications of shapes you own. Shapes you own HARD. Preserve the strictness of the muscle ups and the stamina component of the holds. Band, box, or toe-nail strict muscle ups are all good ideas. For the holds choose a variation that allows you to complete the 3 sets with at most 2 breaks per set. 

Option 1
3 rounds for time of:
5 band/box/toenail strict muscle ups
45 L-sit hold on boxes with slight bend on knees
.
Option 2
3 rounds for time of:
5 strict pull ups on rings (assist as needed)
5 strict ring dips (assist as needed)
5 baby muscle ups
30 seconds tuck support hold
.
For videos on modifications check @dotcomscaled on Instagram

3 rounds for time of:
5 strict pull ups on rings (assist as needed)
5 strict ring dips (assist as needed)
5 baby muscle ups
30 seconds tuck support hold

I’m curious to see how the demand on the triceps and core from the L-sits will impact performance on the second and third round of muscle-ups. I have a feeling the muscle-ups are going to be a bit more challenging than initially anticipated. 
Here are some scaling considerations:
Strict Muscle-ups: I consider the volume of this movement to be moderate. The L-sit will have a major impact on this movement, but I don’t expect high level athletes to spend a ton of time here. My athletes will use a scaling variation that keeps their movement strict…no kipping today! Today’s main muscle-up scale will be “keeping the feet on the ground”. I’ll save bands, jumping, and other variations for another day. The easiest scaling option will be having their feet directly below the rings, with their legs bent. Each athlete can utilize lower-body assistance, as needed, throughout the range of motion. This movement seems easy at first glance, but, when performed in a slow and controlled manner, it can provide a pretty significant challenge. From here, I can increase the difficulty by straightening the legs with the feet in front of the rings. The further the feet are away from the rings, the harder the movement will be. The difficulty of this movement can be further increased by elevating the feet on a box.
For athletes that can do some strict muscle-ups but the volume is too high, I will have them do 1-2 strict muscle-ups or strict muscle-up attempts for each round. They will perform the remaining reps with a “feet-on-the-ground” muscle-up scaling option. 

L-Sit: I consider this to be a relatively long duration of time accumulated in the L-sit. The main variations are a tuck L-sit, an L-sit with one leg extended, and an L-sit as prescribed with straight legs. My athletes will be challenged to utilize a variation they can hold for at least 15 seconds on their initial attempt, and they will be allowed 5 attempts to accumulate 1:00 of L-sits for each round. 

Champions Club Scaling Notes

STIMULUS:
So the first thing that comes to mind on paper is, “well this is a nice warmup.” I did this one with kipping muscle-ups and modified floor L-sits because I wanted to get it over with pretty fast and it was actually a lot harder than I thought. I put a piece of foam between my feet for muscle-ups and didn’t let me knees bend on the kip (I also did strict dip on the way up and slow descent), and that made it feel a lot more difficult than normal. Dropping right into the L-sit gave it a pretty good metabolic effect as well. 

GROUP:
Low volume workouts like this are heavily dependent on athletes being able to complete the movements as prescribed. So for the main group I would do stations: L-sit, pull-up, and dip. I haven’t done this, myself, but I am thinking along the lines of 2:00 of each, 1:30 of each, 1:00 of each, :30 of each (similar to the Open workout). This helps with equipment as well.

WARMUP:
Jump rope — always
Pistol — good to practice
Handstand — overhead practice
Hip extension — mimics L-sit position
Kipping — prep for overhead
[insert thing you suck at]

KEY MATCHUP: abs vs. keeping a tight midline position on muscle-ups

SCALING THIS WELL WILL CAUSE ME TO: feel that breathing heavy is a factor on the muscle-ups (or pull-up/dip combo)

GENERAL FEAR LEVEL (1=REST DAY, 10=PR-DRIVEN FGB): 2. Tough, but kinda fun.

GENERAL EMASCULATING LEVEL (1=WHO DOES RING HSPU ANYWAY?, 10=THIS TEENAGE GIRL IS DEADLIFTING MORE THAN ME): 5. I thought my regular kipping muscle-ups were pretty tight, but the addition of foam and no knee bend made it much more difficult. 

Globo scale... 3 rounds for time of 5 tempo false grip chest to ring pullups or 10 tempo strict chest to bar  pullup,  and 10 deep tempo strict ring/TRX dips, 1 minute l sit. If only dip bars or two boxes are  availale do 15 tempo strict bar/box dips per round, as deep as possible.  Basically these are a good quality rep, lowering with a negative.


Also, before beginning, work strict muscleup progressions for 10 minutes if you have rings hanging from something stable, and are not doing rmu in the wod. If you are proficient at strict ring muscleups, and are close to unbroken, use this time to work strict bar muscleups.

For the l sit, these can be done on rings , off the boxes, on two benches, off of a chair with handles, or hanging from a pullup bar or rings.