On Wednesday night my hands were aching from gripping that damn Zeus rope! Rest day yesterday. At the gym for 4pm, but I didn’t end up going until 5:20.
Not the greatest warm-up to be honest. I didn’t end up going until the 4th heat, so any of the warming up I had done was out the window by then. 🤷🏻♂️
Partition the reps and movements any way you want – 20:00 time cap
- 40 Muscle-ups
- 80 cal Row
- 120 Wall Balls (20#, 10′)
So easy to overthink this workout, which I was doing all night and morning. I had about five different plans before I finally decided on:
- 2 rounds of 4 MU + 12 WB
- 8 rounds of 2-2 MU + 12 WB
- 80 calories
Rowing is my strength so it seemed like a good idea to save it for when I was tired. It also eliminates all of the transitions in and out of the rower. This strategy had similarities with how I did the 150 WB + 75 T2B workout last month. That workout took me 10:52, so with the lower reps and higher skilled MU, I’d be thrilled heading to the rower anywhere close to that time.
At the gym I decided I’d only do 4 unbroken muscle-ups for the first round. I ended up doing 4 MU + 12 WB and then 4 rounds of 2-2 MU + 12 WB. Was at 5:50 there and dying, so I jumped on the rower for 10 cals because I needed rest! Then 2-2-12-10. Then 3 rounds of 2-12-2-10 and a 2-12-2 before finishing on the rower. The muscle-ups were much easier after the rower compared to after the wall balls. I was having a hard time pulling 1,000 cal/hr through those first 50 calories, which is never a hard pace for me. I was able to pick up the pace to get the final 30 calories done in about 90 seconds. Time of 18:57. I went to a dark place in the last couple of minutes on that one and it took a long time to get up off the ground. My mid-back was pretty tight almost immediately after.
If I ever do this workout again (no redo) I think I’ll try 8 rounds of 3-15-2-10 which was my original plan last night. Casey used it and finished in 17:17. Or 2 rounds of 2-2-12 while fresh and then 8 rounds of 2-12-2-10 might work well. Or 4-4 Muscle-ups and then 8 Rounds of 2-15-2-10 with the idea being to get 10 muscle-ups knockout out while fresh. I think I was placing too much emphasis on the rower, which isn’t going to “win” this workout and can be used as recovery while still accumulating reps.
I’m going to keep coming back and updating this post with other good strategy ideas that could work for me.
- 4-4 MU, 12x 10 WB + 2 MU, 4x 15 cal + 2 MU, 20 cal
- 4-4 MU, 8x 2 MU + 10 WB + 2 MU + 10 cal, 40 WB
4 Cycles of 5x 2MU + 6 WB, then 20 cal