On The Minute (OTM) For 18 Minutes
- Even Minutes: Kettlebell Deadlift x 5
- Odd Minutes: Ring Row x 5-7, Box Jump (18/12) x 3-5
OTM For 18 Minutes:
- Even Minutes: Deadlift (moderate/heavy) x 5
- Odd Minutes: Muscle Up x 2-3, Box Jump (30+/24+) x 4-6
Record Deadlift weight, Muscle Up reps or “Pull” variation, and Box Jump reps.
*Notes: You perform the work at the top of the minute and then rest for the remainder of the minute. For example, if doing Level 2: at “3-2-1 Go” you will do 5 Deadlifts, then rest until the top of the next minute, where you will then do 2-3 Muscle Ups and 4-6 Box Jumps. These numbers are guidelines, but you should have at least 15 seconds of rest or transition time each minute. The ‘+’ means go higher on box jump if you can.
**Scale Muscle Ups to most challenging pulling (no push) variation for you. Ring muscle up –> bar muscle up –> strict chest to bar pull-up –> weighted pull-up –> strict pull-up–> strict banded pull-up –> pull-up negative –> inverted ring row, etc.