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Workout of the Day – Tuesday February 11th, 2020 “Swole Cycle”

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Metcon (No Measure)

Gymnastic Skill

5 Rounds:

2:30 Run/Row/Bike


Choice From One of the Below

• Option 1:

1 Strict Ring Muscle-up

3 Kipping Ring Muscle-ups

5 Strict Ring Dips

Option 2:

40-50% Max Ring Muscle-ups

Option 3:

4 Pull-ups

3 Toes to Bar

2 Chest to Bar Pull-up

1 Bar Muscle-up
Scale options:

Chest to Bar Pull-ups

• Reduce Reps

• Banded Chest to Bar Pull-ups


• Reduce Reps

• Banded Pull-ups

Toes to Bar

• Reduce Reps

• Knees to Elbow / Chest / Waist

Bar Muscle-ups

• Banded Bar Muscle-ups

• Jumping Bar Muscle-ups


Swole Cycle (AMRAP – Reps)

8 Rounds of 20 Seconds On / 10 Seconds Off:

Strict Pull-ups

Assault Bike/Row Calories

Strict Handstand Push-ups

Assault Bike/Row Calories

You’ll complete all 8 rounds at the strict pull-ups before moving to the 8 rounds of assault bike, and so on…

Your score at the end of the 16 minutes is the total reps completed during your work stations