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For Time:
• 21 pull-ups
• 42 double-unders
• 21 thrusters (weight 1)
• 18 chest-to-bar pull-ups
• 36 double-unders
• 18 thrusters (weight 2)
• 15 bar muscle-ups
• 30 double-unders
• 15 thrusters (weight 3)
Tips for This Week's Workout
This workout is a grip-intensive, shoulder-taxing challenge that requires strategic set management and fast transitions. Whether you're crushing gymnastics movements or grinding through thrusters, your ability to control fatigue and stay efficient will determine your score.
1. Manage Grip Fatigue & Pacing
Your forearms and shoulders will take a serious hit, especially with the combination of pull-ups, double-unders, and thrusters. Make sure you break your sets before hitting failure—once your grip is gone, it’s hard to recover.
Pro Tip: Aim for smart, sustainable sets rather than pushing to exhaustion too soon. This will help you avoid long, unnecessary rest periods later in the workout.
2. Stay Conscious of Transitions
Wasted time between movements adds up fast. Instead of stepping back and taking unplanned breaks, set a goal for how long you’ll rest between movements.
Pro Tip: Try counting your breaths—for example, commit to only three deep breaths before picking up the bar again. It keeps you accountable and helps you stay on track.
3. Optimize Your Grip for Speed
If you’re wearing Victory Grips Freedom Grips (fingerless grips), you have a serious edge in transitions. These grips allow you to quickly flip them on and off, helping you move from the rig to the barbell without wasting valuable time.
Pro Tip: Keep your Freedom Grips flipped back during the double-unders and thrusters, then flip them on instantly for pull-ups, chest-to-bars, and bar muscle-ups.
