Metcon Mania is a bodyweight and cardio-only fitness competition happening on April 10th. You can register for the event here.
WOD 3
- Time Domain: 5-10 Minutes
- Scheme: Couplet
- Priority: For Time
- Modality: MG
- Volume: 50-200 reps
When writing the workouts for Metcon Mania, I knew I needed at least one workout that would crown the best at gymnastics. I think this is the one.
When testing WOD 3, we had most of our athletes finish between 6-8 minutes. This is the intended stimulus of the workout. While those that go unbroken will be at the 4-minute mark, the majority of athletes will hit the intended time stimulus.
This is not a test of who can muscle-up. Rather, it’s a test of who can muscle-up with a high heart-rate and after two large sets of pull-ups and C2B pull-ups.
Also, the bike may seem negligent in this workout but this isn’t the intention. The use of the bike erg has two explanations:
- First, I wanted to see large sets on the bar. Using an “armless” erg allows enough time for most athletes to recover and then do another big pulling set.
- Second, I needed a second movement to distinguish the fitness level of those good at gymnastics. I figured a monostructural movement would give enough seconds between the athletes that can stay unbroken.
Be ready for the race to come down to the end. Failing a muscle-up could cost you more than just one place, so you’ll need to play it smart.
Standards
Rx Division
For Time: (Time Cap: 10-minutes)
21 Calories on the Bike Erg
21 Pull-Ups
15 Calories on the Bike Erg
15 Chest-to-Bar Pull-Ups
9 Calories on the Bike Erg
9 Bar Muscle-Ups
Scaled Division
For Time: (Time Cap: 10-minutes)
21 Calories on the Bike Erg
21 Pull-Ups (or Jumping Pull-Ups*)
15 Calories on the Bike Erg
15 Pull-Ups (or Jumping Pull-Ups*)
9 Calories on the Bike Erg
9 Pull-Ups (or Jumping Pull-Ups*)
*If the athlete can’t do pull-ups, they can do jumping pull-ups. The bar will be set up so it is at least 6 inches above the top of the athlete’s head when standing tall. Their score will fall below any athlete in their division that completes this workout with pull-ups.
This workout is for time, with a 10-minute time cap. Your score will stop after you successfully complete your 9th muscle-up and run through the finish line.
If an athlete does not finish in under 10-minutes, their total reps will be counted and used for placing to break the tie with the other athletes who did not finish.
Good luck!
Tyler
(Register for Metcon Mania here.)