Workout Demo With Kelley Jackson

Seminar Staff Head Trainer Kelley Jackson performs today’s workout of the day:

12-9-6 reps for time of:

Deadlifts
Bar muscle-ups

♀ 205 lb ♂ 315 lb

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Compare to 200207.

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Scaling:
This couplet is meant to be heavy and high skill. Reduce the load and modify the muscle-up to keep this one under 10 minutes. Elite athletes will be closer to 5 minutes or less.

Intermediate Option:
12-9-6 reps of:
Deadlifts
9-6-3 reps of:
Bar muscle-ups

♀ 185 lb ♂ 265 lb

Beginner Option:
12-9-6 reps for time of:
Deadlifts
Assisted strict pull-ups

♀ 95 lb ♂ 135 lb