For Time, 2 Person Team
3 Sets
3 Rounds
20/14 Calorie Bike
15 Shoulder-to-Overhead
*Partner Holding Plank
Into…
10 Ring Muscle-Ups, Split
Rest 3:00 between sets
Flow:
– Partners work together to complete 3 rounds of the Bike and Shoulder-to-Overhead couplet. While one partner works, the other must be holding a plank.
– Partners may switch as often as desired and divide the Bike calories and Shoulder-to-Overhead reps however they choose.
– Once all 3 rounds are complete, the pair moves directly to 10 Ring Muscle-Ups, splitting the reps as desired.
– After the Muscle-Ups, rest 3:00 before beginning the next set.
Time Cap: 30:00
Score = Time
Barbell: 115/75lb (52/34kg)
Goal: 23:00-27:00 (5:30-7:00 per set)
Stimulus: Upper Body Push / Pull, High Skill
RPE: 8.5/10
Primary Objective: Consistent working times across all three sets with short, efficient partner exchanges.
Secondary Objective: Keep the Muscle-Ups in manageable sets so they stay a transition point, not the limiter.
Level 2:
For Time, 2 Person Team
3 Sets
3 Rounds
18/13 Calorie Bike
15 Shoulder-to-Overhead
*Partner Holding Plank
Into…
10 Low Ring Banded Muscle-Ups or 15 Chest-to-Bar Pull-Ups + 15 Ring Dips
Rest 3:00 between sets
Barbell: 95/65lb (43/30kg)
Level 1:
For Time, 2 Person Team
3 Sets
3 Rounds
15/11 Calorie Bike
12 Shoulder-to-Overhead
*Partner Holding Plank
Into…
15 Ring Rows + 15 Push-Ups, Split
Rest 3:00 between sets
Barbell: 65/45lb (30/20kg)
Masters 55+:
For Time, 2 Person Team
3 Sets
3 Rounds
16/12 Calorie Bike
15 Shoulder-to-Overhead
*Partner Holding Plank
Into…
10 Muscle-Ups or 15 Pull-Ups + 15 Ring Dips, Split
Rest 3:00 between sets
Barbell: 95/65lb (43/30kg)
Competitor:
For Time, 2 Person Team
3 Sets
3 Rounds
20/14 Calorie Bike
15 Shoulder-to-Overhead
*Partner Holding Plank
Into…
12 Ring Muscle-Ups, Split
Rest 3:00 between sets
Barbell: 135/95lb (61/43kg)
Hotel Gym / Travel:
For Time, 2 Person Team
3 Sets
3 Rounds
:45 Machine
10 Dual Dumbbell Shoulder-to-Overhead
Into…
1:00 Plank Hold
10 Strict Pull-Ups + 10 Dips
Rest 3:00 between sets
Dumbbells: 2 x 50/35lb (22.5/15kg)
For Quality:
3 Sets
:45 Doorframe or Rig Lat Stretch / side
:30/:30 Thread the Needle Thoracic Rotation
:45 Half Kneeling Hip Flexor Stretch / side
Intent: Decompress the lats, shoulders, and hip flexors after sustained grip, pulling, and midline loading across three rounds.
For Quality:
3 Sets:
8/8 Dual Dumbbell Split Stance Romanian Deadlift 30×1 Tempo
10-12 Banded Cuban Press
10/10 Side Lying Lateral Powell Raises, light
:15/:15 Side Star Plank
Rest as needed between sets. The Romanian Deadlift is the antagonist to all that pressing and pulling, so stay strict on the tempo and let the hamstrings do the work. Cuban Press and Powell Raises are cuff work, not a load contest; pick something light enough that every rep looks the same as the first.
General Warm-Up
2:00 Cardio Choice (Bike Ideally)
–
:30 Dead-Hang / :15
10 Alternating Scorpions
10 x 90/90 Hip Switch
:30 Down Dog to Up Dog
10 Iron Cross Stretch
–
2 Sets (Priming the Overhead Position and Midline):
15 Banded Pull-Aparts
6 Inchworm Push-Ups
8 Scapular Pull-Ups
:20 Extended Plank Reverse Bridge
–
Specific Barbell Prep
2 Sets: Empty Barbell
5 Bradford Press w/Lockout
5 Front Rack Dip and Drive (No Press, Vertical Torso and Quiet Feet)
5 Push Jerks (Meet the Bar in a Strong Lockout)
–
Then build to working load on the Shoulder-to-Overhead.