The Foundry Printers Row, The Foundry Union Station – Extra Credit

View Public Whiteboard



30 sec ON/30 sec OFF

Alternating between ring support hold and ring dip hold

– Each minute hold the top or bottom of ring dip for as long as possible within 30 seconds

– Rest completely during the last 30 seconds of each minute

Metcon (Time)

Record the average time you were able to hold the position.


4 sets of 60% of your best set of unbroken muscle ups – unlimited rest between sets.

If you don’t have muscle ups:

– Practice Rowing Muscle Ups

(see final page of this article)

– If you can do them well then accumulate 20-30 perfect reps


Metcon (AMRAP – Reps)

Record number of reps completed and make a note if rowing muscle ups


For Time:

Accumulate two minutes of L-sit, every time you break do 10 calories on the rower.

Metcon (Time)

Record total time, and make a note of how many times you broke.