For time:

80-foot dumbbell overhead walking lunge
20 alternating dumbbell snatches
20 pull-ups

80-foot dumbbell overhead walking lunge
20 alternating dumbbell snatches
20 chest-to-bar pull-ups

80-foot dumbbell overhead walking lunge
20 alternating dumbbell snatches
20 muscle-ups

Time cap: 15 minutes

♀ 35-lb (15-kg) dumbbell
♂ 50-lb (22.5-kg) dumbbell

WORKOUT VARIATIONS

Rx’d (Ages 16–54):
♀ 35-lb (15-kg) dumbbell
♂ 50-lb (22.5-kg) dumbbell

Teenagers 14–15:
♀ 20-lb (10-kg) dumbbell
♂ 35-lb (15-kg) dumbbell

Masters 55+:
♀ 20-lb (10-kg) dumbbell
♂ 35-lb (15-kg) dumbbell

Scaled (Ages 16–54):
♀ 20-lb (10-kg) dumbbell, jumping pull-ups, then pull-ups, then chest-to-bar pull-ups
♂ 35-lb (15-kg) dumbbell, jumping pull-ups, then pull-ups, then chest-to-bar pull-ups

Scaled Teenagers 14–15:
♀ 10-lb (5-kg) dumbbell, jumping pull-ups, then pull-ups, then chest-to-bar pull-ups
♂ 20-lb (10-kg) dumbbell, jumping pull-ups, then pull-ups, then chest-to-bar pull-ups

Scaled Masters 55+:
♀ 10-lb (5-kg) dumbbell, jumping pull-ups, then jumping chest-to-bar pull-ups, then pull-ups
♂ 20-lb (10-kg) dumbbell, jumping pull-ups, then jumping chest-to-bar pull-ups, then pull-ups

QUICK START

Start standing tall with the dumbbell on the ground.
At “go,” pick up the dumbbell and complete 80 feet of overhead walking lunges in 20-foot sections.
Turn around after completing 20 feet of lunging.
You do not have to alternate which hand holds the dumbbell at any time.
After the final lunge, complete 20 alternating dumbbell snatches.
You must switch arms after every successful rep.
Then move to the pull-up bar and complete 20 pull-ups.
Move back to the start of the lunge and complete 80 feet of overhead walking lunges.
Then complete 20 alternating dumbbell snatches and 20 chest-to-bar pull-ups.
Complete the final 80 feet of overhead walking lunges and 20 alternating dumbbell snatches.
Move to the rings and complete 20 muscle-ups.
Time stops when the athlete reaches lockout on the final muscle-up.

NOTES

The dumbbell must remain at least 5 feet away from the pull-up bar and rings.

As long as 80 feet of overhead walking lunges are completed, the lunge track may be shorter than 20 feet, but cannot be longer than 20 feet.

Each rep of overhead walking lunges is 20 feet. Athletes may not lower the dumbbell before completing 20 feet.

Gymnastics grips are NOT allowed during the dumbbell snatches.