Hopper

Workout 26 August 2010:

Five rounds for time of:
5 Muscle-ups
65 pound Overhead squat, 10 reps
10 Knees to Elbows
20 Sit-ups (Abmat)

Results: 23'39
Previous best: none

New workout today with a variety of skills, each training a different aspect of core strength. The muscle-ups slowed me down a bit, but none of the skills proved to be a significant struggle. I should be able to increase the OHS weight and the number of knees to elbows reps next time. I might also try toes to bar instead of K2Es.

If you can't do muscle-ups, substitute 2-3 each of pull-ups and dips for each muscle-up. The overhead squat weight can easily be scaled to ability, as low as a broomstick handle or long piece of PVC pipe. If you can't do knees to elbows, hang from a pull-up bar and tuck your knees to your chest.