BEYOND RXD

50 DB Deadlift (65/45lbs)
20 Muscle Ups
50 DB Hang Power Clean (65/45lbs)
30 DB Deadlift
10 Muscle Ups
30 DB Hang Power Clean
10 DB Deadlift
5 Muscle Ups
10 DB Hang Power Clean

RXD

50 DB Deadlift (55/35lbs)
15 Muscle Ups
50 DB Hang Power Clean (55/35lbs)
30 DB Deadlift
8 Muscle Ups
30 DB Hang Power Clean
10 DB Deadlift
4 Muscle Ups
10 DB Hang Power Clean

FITNESS

25 DB Deadlifts
12 DB Rows
25 DB Hang Power Clean
3 Rounds

 

 WOD Goal

Beyond Rxd and Rxd: This is one of those Workouts that you want to have a plan for before you start. If you don’t, you will start to do smaller sets on the DB movements than you need to and possibly start failing Muscle Ups early on. If you figure out a game plan with how many reps you can hold across the workout for everything, you will be more consistent and efficient over the whole workout.

The Weight for the DB Deadlifts will feel a little lighter than the Hang Power Cleans. It is 90 reps total for both, so by the last 30 or so reps, the weight might start feeling pretty heavy for both movements. Aim for sets of 10+ for the Deadlifts and 8+ for the Cleans. Maybe a little more for top performers. Scale as needed.

The limiting factor for most people will be the Muscle Ups, so move as quickly as possible through the Dumbbell Movements so you have a little extra time during the Muscle Ups. For people who are pretty close to getting Muscle Ups, you can scale the reps down each round or  Box Muscle Upsor Jumping Bar Muscle Ups. Whatever scale you choose, it should be challenging for you to get 2 in a row.

Fitness: Rather than using a descending ladder, we have decreased the total workload and made it for rounds instead. Use a Dumbbell load that feels manageable for all three movements for around 10+ reps each. For the DB Row, ideally perform them bent over with one knee on a bench using one arm at a time. Otherwise, you can choose to do them in a plank position, alternating arms.