남(m)/46/171cm/93kg/230417/
Complete as many rounds as possible in 15 minutes of:
12 muscle-ups(탄력밴드 이용)
36 kettlebell swings
♀ 1.5 pood ♂ 2 pood
Post rounds completed to comments./
1라운드(탄력밴드 이용, 머슬업을 풀업같이 수행함)/
월요일 저녁 첫번째와드

Flavor is good, but a set of cooking instructions wouldn’t hurt. I winged it off the video and it came out okay.

CFWUx2 3kbs*3 1mu*2
2r +4

Scaled beginner (ring row and jumping dips) 12 and 21 with 32lbs male 

6 rounds 

Shunae (wife)was the same but with 20 lb kettlebell

3R+3r of 8 MU (singles with just enough room for mini kips) and 24 sdlhp@35kg
Prev.
20 mins (5R) of 8 kipping MU (all singles with space to only kick feet forwards in kip, no back swing), 24 swings@ 25kg (R1) but due to back injury switched to 16 DL @ 55kg (R2-5). Subbed last 4 MU for pull ups.

2 rounds + 46

2 reps shy of three rounds

1 round plus 32 reps 
bar MU and 70# dumbbell

Jumping, 1.5 pood. 2 rounds + 8 muscleups 

4 rounds rx’d

2 rnds + 9:  12 24” box2barMU & 36 2 pood KB 

2 rounds plus 6 muscleups. Rx’d. Same result as last time except I went all the way down on all muscleups. Lots of singles but finished with a set of 5, should’ve tried for 1 more rep but feeling a bit of a cough today. 
swings broken 8-7-6-6-5-4

180/41/69”

4R

12 chest tb 
12 dips
36 55# kb swings

2 rounds + 12 chest tb + 12 dips + 20 kB swings

Scaled to 6 MU (counted failed attempts) since I can only do false grip singles and 18 kb swings w/ 55#.  Slightly tweaked lower right back near bottom of ribs during kb swings.  Stopped in round two after six reps at around the 14 minute mark.

Sc to Banded bar MU (black and grey)/Russian KB swing 50#

2 + 9/-

Subbed 100# Lat pull downs to sternum and 55# DB incline press based on equipment available and preferences: 3 rds plus 20 swings in 4th 

M/34/6'/175#

2+43 with 53 lb. KB

As Rx’d
2 rounds +1 muscle-up
muscle-ups were singles, form needs to get better

M/24/5'8"/160lb

4+6 - Sc (assisted ring muscle-ups, strict on the 'ring thing', 44-lb. KB for swings.)

190908
3+25 same scale.

4+6s
toesie muscle ups 
25# DB

F/5’5/135/23

2 rounds + 37 reps = 133 total reps

Scaled KB swings to 50 lb dumbbell 

Subbed
25/25 pull-up/ring dip for MU
1.5pd KB
2 rounds + 17/17 pull-ups/dips

Rx: 2 rounds + 12 MU + 3 KB swings

awesome workout!

finished first round at 4:25, second round at 10:08

M/27/6’1”/200

M 43
15 min amrap 
12 pull-up 
12 ring dip 
36 KB swing 24k

4 rounds

2 + 2 Rx

6 pull-ups
6 toe touch assisted ring dips
36 kettlebell swings
＊26lb

6round+6 pull-ups+6 ring dips

2rnds+ 13 repas
Kb= 30kg

3 rounds...some jumping pull-ups and assisted ring dips.

5 rounds and 35 kettle bell swings 

15 min amrap 
6 strict pull-ups 
6 box dips
36 kbs 18kg


finished with 5x5 front squat @60kg

4+30 Scaled

12 Dips
36 American KBS #35 DB

Was practicing swing for bar muscle up but shoulder started pinching. 

m.168

2 rounds + 28 reps

I haven't been working out regularly & was absolutely gasping on swings. Stamina should improve after a few weeks of this.

3 rounds heavily scaled

2 rounds + 2 reps

3 rds. Scaled to pull-ups and lighter KBs in the 90° temp

Scaled/subbed due to equipment constraints:

15 min AMRAP of:
12 bar MU’s
36 KB swings at 50#

3 rds + 23 reps 

15 min AMRAP: 3 rds + 42 reps

12 Ring MU Progression seated on floor
36 KB Swings (54lbs) 

that was rough 

Subbed
AMRAP 15mins
20 Inverted Rows(rings)
20 Dips 
36 kettle bell swings(53# DB)

3 Rds + 20 Rows + 20 Dips + 18 swings


7 more reps than compare to 

2 rounds + 24 reps Rx
m/52/5'11"/200#

As rx’d, 2 rounds + 3 MU. 

Felt good about this – took all MUs as singles.  Just getting back into them, so not ready to try to string them together.  Was able to get one rep every 15-20 seconds pretty consistently.  Broke swings 16-10-10 and then 24-12 (ouch).  2 pood swings still mess me up!

47m/5'10"/185

35/195/5’9/M

12 bar MU’s
36 DB swings (50lbs is all I got) 

3+6

Scaled to:
15 minute AMRAP
9 muscle up
27 Kettlebell swings 53#
3 rounds even

3 rounds + 14 reps

Scaled...
1)Muscle ups  -- to 'bar dips'
2) dumbbell swings -- to 'band resistance sdhp'

Subbed 12 chest to bars + 12 ring dips = 12 muscle ups
Scaled to 1.5 pool dumbbell 

3 rounds = 180 reps

ok, just short of 3 — I paused to catch my breath with 5 reps to go, and the bell rang just as I picked up the DB — so I finished the round anyway

RX 2R+2

Complete as many rounds as possible in 15 minutes of:
12 jumping Muscle ups
36 kettlebell swings 50 lbs
2+15

Scaled to
15 min amrap
15 strict ring dips
36 American KBS 53#
3 rnds plus 15 dips/24 kbs
m/50/175
For my notes.....my son came over yesterday and we did lots of weighted pull ups and barbell rows, so I bailed on the mu

scaled/subbed:
12 jumping bar muscle ups (bar at shoulder height)
36 dumbbell swings 55lbs

4 rounds + 15 DB swings 

1pullup + 1 dip subbed for muscle ups 
70# DB swings

4 rounds + 7 pull-ups and 7 dips

Strict muscle-ups
2pood Russian swings
2rounds+10MUs
43/1.78m/77kg

WOD ANALYSIS

Coaching notes:

Modality: This exercise is a couplet modality WOD that combines a high skill gymnastic movement with a heavy complex weightlifting movement.

Purpose: The training purpose is to improving the stamina and strength. This WOD is fire the shoulder and core muscles. Shoulder muscles are challenged in both movements as a main role.
Both elements are core-to-extremity movements. Athletes need explosive hip power to perform maximum amount of these movements with little energy expended.

Movements and reps: The method of selecting movements and reps shows that it seeks to increase the power of the middle part of the body to have a powerful hip and improve the stamina of the shoulder muscles, along with all other benefits of this exercise.

Scoring (round numbers): Athletes must do at least 4 rounds of this WOD. Advanced athletes can do at least 5 rounds.

Running a class: Trainers have 45 min for set other parts. So he/ she can set the other parts according to purpose of the training and level of physical fitness of athletes.

Physiology (GPP): Stamina, strength and cardiorespiratory endurance play the major role in this WOD. 

Physiology (energy pathway): The aerobic system is the dominant energy pathway in this WOD.

Anatomy:
Muscle up: Latissimus dorsi, Pectoralis major (sternum head), Biceps Triceps.
KB swing: Trapezius (upper& lower fibers), Anterior deltoid, Gluteus maximus, Quadriceps.
_______________________

Running a 60 min class:
Whiteboard: ≈ 3 min
General warm-up: ≈ 5 min
Specific warm-up for MU ≈ 7 min
Specific warm-up for KB swing ≈ 5 min
WOD: = 15 min
Cool-down: ≈ 10 min

Additional time: It remains ≈ 15 minutes that can be divided in specific warm-up or cool-down.

You can see other analysis in my instagram page.
Train hard and challenge your body. Enjoy it ;)
GOOD LUCK

1R + 5  🇰🇷 M/46/180/93
CFHIM - MAKING PEOPLE BETTER

5 sets 
12x Seated assisted muscles ups 
20 10kg kb

RX:3R+1.
https://youtu.be/mH0GnYApNyc

Got super excited cause MUs... then realized I can’t string together muscle ups. Haha technique work in warm up, then weighted ring rows in the WOD. 

Champions Club Scaling Notes

RANT
Nothing to rant about

WHAT ABOUT THE MOVEMENTS
Muscle-up - clearing an obstacle, skill (kipping), global flexion/extension, pushing
Kettlebell swing - jumping (without upright torso demand), external load, overhead

WHAT ABOUT THE FORMAT
Lots of volume for 1) tricky movement and 2) heavy movement, at a shorter-than-20-minute time cap means they are assuming our capacity is pretty good in both. Maybe unbroken kb swings and 2 sets of MUs up until 10 minutes at least

TECHNIQUE SCALE
As is, do a progression of the muscle-up, but maybe extend out to 20 minutes if you need more practice.

CONSISTENCY SCALE
15 minutes of
12 pull-ups or 12 dips (probably dips so your hands don't die)
36 kb swings

INTENSITY SCALE
AMRAP in 15 minutes of:
8 burpees
24 kb swings

MY STUFF
Half cycle day 1. Based it on my first set of muscle-ups, which was 5 unbroken. So muscle-ups went 5-4-3-2-1, kb swings went 15-12-9-6-3. Felt dead going into it, actually felt better coming out of it

GENERAL FEAR LEVEL: 8 if you're good at this