“Invictus Muscle-Up Density Test”
For max reps:
90 seconds of Muscle-Ups
Rest 60 seconds
60 seconds of Muscle-Ups
Rest 60 seconds
30 seconds of Muscle-Ups

Note reps achieved for each set.

*Compare results to September 16, 2016.

Every 2 minutes, for 6 minutes (3 sets):
Snatch Press from Receiving x 5 reps @ 2111

Build over the course of the three sets.

Followed by….

Every 2 minutes, for 6 minutes (3 sets):
(Snatch Push Press + Overhead Squat with Pause) x 2-3 reps
(perform the push press, descend to the bottom of OHS and hold for 2 seconds, then come up and repeat for four reps)

Build over the course of the three sets.

Followed by…

Every 2 minutes, for 12 minutes (6 sets):
Overhead Squat x 1 rep

Build to today’s 1-RM over the course of the six sets.

Take 15-20 minutes to build to today’s 1-RM Push Press

“Power Hungry”
For max calories:
3 Minutes of Assault Bike

*Males should be shooting to get as close to 100 Calories as possible
**Females should be shooting to get as close to 70 Calories as possible

  • Brad Hall

    A: done first muscle ups in 3 months. Happy to get some done. Did 25 didn’t time it
    B: done with 15kg bar
    40 for press and ohs
    Up to 80kg for ohs
    C: up to 90kg push press
    D: 67 cals

  • Justin Kuhar

    First full session back after 11 weeks off getting married, travelling, eating and drinking. Needless to say that assault bike kicked my ass but it’s good to be back!

    A. 10-5-3 =18 compared to last time
    11-7-4=21 still happy after first MU’s in months.

    B. SP 5×3 @50kg
    SPP+OHS up to 75kg
    OHS up to 90kg

    C. Push press 87.5kg 7kg off of 1rm

    D. 68cal forgot how bad this bike can be

  • Pablo García Rojo

    A: 18/12/6 =36 same than last time
    B: 20/25/30
    B2: 40/50/60
    B3: 70/75/80/85/90/95/100
    Same than last time
    C: 88kgs failed 90kgs same than last time
    D: 73 cal

    • Penny Weinberger

      When was last x?

      • Pablo García Rojo

        C: 30th july

        • Penny Weinberger


  • Gastón Gherardi

    What’s the difference between “today’s 1-RM” and “today’s heavy”?

    • Tino Marini

      It’s the same. It doesn’t have to be a maximal effort just what feels heavy for today. However if you feel good then push the load!

  • Tim

    A. 16-8-5 singles on low rings and quasi strict

    D. Row 73 cal

    OHS 5 singles at 165

  • Seb Benisty

    A/ 11/7/4 (didn t do 16 sept test)
    B1/ 20/30/40kg
    B2/ 60/70/80kg
    B3/ 85/90/95/97,5/100kg PR? (And stop here)
    C/ up to 90kg PR?
    Yyyyyiiiiiiaaaahhhh double PR today thank you tino
    D/ 63
    Thanks again see you tommorow

    • Tino Marini

      You crushed the lifting today Seb! Great work and congrats on those PR’s!

  • Anthony Oriotti

    A. MU density test 17/9/6 8-5-4 / 3-3-3 / 3-3
    (Last time 16/8/6)

    2 reps Improvement with +1,7kgs Bw so it s a good deal 🙂

    B. Press In snatch : 20/30/30
    Snatch Push press + OHS 3 reps : 40/60/70
    OHS : 80/85/90/95/100/102,5kgs PR

    C. Push press : up to 92,5kgs (1rm is 95kgs)

    D. 3min Assaut bike : 68cal
    Started maybe to fast with 25cal on the first minute and didn’t keep the pace

    • Tino Marini

      Nice work today! Getting stronger, increasing size and maintaining your gymnastics!

      • Anthony Oriotti

        I trust the process 😉

  • Grace Lin

    Feeling much better today
    A. 35/45/50
    125/135/145/155/165/170(f) – so close! Just need to get it overhead
    B. Up to 135 (1RM is 140)
    C. MU density: 2/1/1 (same as last time). First time doing this early in the AM
    D. 40 – womp womp…

    • Tino Marini

      Good to see you finally feeling like your normal self again!

  • Kevin Murray

    A) 15-9-6…finally got 30. +1 PR.

    B) 45-55-65; 95-115-135; 155-185-205-185-185-185 (still aggravates shoulder when I get heavier in OHS position…especially after shoulder gets a bit tired…working on it)

    C) up to 240…I hate lifting in morning…did 235 for multiples a few weeks back…oh, well

    D) 69 calories…first time in this domain…could get 75 next time

  • Penny Weinberger

    Gym has extended its closing till next week, so training where I was friday-dont have all equipment but at least it’s warm?gonna have to adjustaccordingly this week.
    A. Strict C2B – as last time : 15/11/7 (sept:16/10/5)
    B. 15/15/20
    40/45/47/50/52.5/55 (100%)/57-failed to get o/head
    C. 53kg (100%)
    D. No AB – tried the ski-erg for the first time – did 3 sets of 15 cals

    Yesterday did Sage at 20 after teaching spinning :
    RX: 3 rounds exact -fought those last burpees to finish the round -never gets more pleasant!! (Last time : 2 rounds + 32 reps / time before 2 rounds + 50 reps but this was with regular burpees)

    • Tino Marini

      A warm gym doesn’t sound like a bad problem.

      Great work on “Sage” and that was after spin!!

      • Penny Weinberger

        Thanx! Regretted forgetting to eat a couple of bananas before starti?ng! !!

  • Bronco

    A) 10/7/5 22
    B3) 185/195/205/215/225/235
    C) up to 235
    D) 71 on airdyne

  • Carrie

    A. 8/3/1 (not very efficient)
    B. 115/125/130
    B2. Ohs- 140/155/175/185/195/205 (10lb below max)
    C. 160 push press (5 lbs below max)
    D. 46 cals AB ??

  • Dijar Ismail

    A – 19/7/6 (14/7/5 last time)

  • John Foster

    A) MU Density = 9 / 6 / 2 (PR set of 5 at the beginning)
    B) Snatch Press from Receiving = 20kg x5 / 30kg x5 / 34kg x5
    Push Press + OH Squat = 60kg x2 / 70kg x2 / 80kg x2
    OH Squat = 80kg / 90kg / 101kg PR / 105kg PR
    C) Push Press = 60kg / 80kg / 90kg / 100kg (PR attempt, missed twice, but already PR’d in this cycle)
    D) Power Hungry = 52 Calories. This hurt.
    E) TTB = 5 / 6 / 7 / 8 unbroken. Bonus.

    • Tino Marini

      Solid day and congrats on the PRs!

  • Wilson Hopkins (40-44)

    A. 11,7,4 = 22 (+2)
    B. 45/65/75
    155/155/155/155/155/155 (shoulder fatigue, so stayed lighter to protect and save injury)
    C. Up to 185
    D. 78 cal; felt reallly good. Held back a little when I started and felt better coming home in the last minute. Repeats each minute were within a couple cals of each other.

  • Oscar Carlstedt

    A. 8/3/2 Doubled my score from sep 16th, from 6 to 13.
    B1: 20/22,5/25kg
    B2: 70/75/80kg
    B3: 90/100/105/110/115(PR)/120kg(fail)
    C. Built up to 106(PR)/110(PR again)/115kg(fail)
    D. 80kcal
    This was brutal… felt like my legs were burning for more than 3min after…
    May have gone out a little too hard, slowed down a lot during the second half.

    Worked on my strict HSPU for 5-10min

    • Tino Marini

      Wow!! Awesome day Oscar!!! Congrats of the PRs!!

  • Tulle Weisbjerg (40-44)

    A. 23 (13-7-3). Last time 18 (11-5-2)
    B1. 15-20-25 kg
    B2. 35-45-50
    B3. 55-60-65-70-72,5 kg (pr)
    C. Up to 68,5 kg (pr)
    D. 53 cal
    I’m pretty sure I hit my max pulse. That hurt a lot

    • Tino Marini

      Those are some great improvements!!

  • Michael Tancini

    16-10-6 (last year 15-8-5)
    70 cals

    • Sunshine

      365 ohs is legit. I’m jelly.

    • Tino Marini

      Strong work dude and congrats again on the wedding over the weekend!

      • Michael Tancini

        Thanks Tino! Looking forward to arriving in SD in almost exactly 1 month from now.

  • Ian Loofboro

    15,9,6. +2 reps from last time. My 30 muscle ups for time is 5:00 on the dot, so I guess it doesn’t matter how I break it up lol 30 in 5 minutes is all I got for now haha

    Sn press: 45×2,50×2,55(did extra sets to work my mobility a bit more)
    Sn pp+ohs x3: 75,95,115
    Ohs: 145,165,185,200,215,225(94%)
    Did all of this without shoes on to work the mobility a bit more and try something different

    Up to 210(93%) missed 215 twice and then made 210 look like I could’ve done it for reps??

    52, kept rpm above 73 for the first 90 seconds and then pretty much blew up

    • Lōz

      Nice work on the ohs in barefeet.

  • Philipp S

    A: 12/5/3 pretty much the same as last time.
    B: just worked up to a 1RM Overhead Squat @95kg which is a 5kg PR. Didn’t feel heavy at all but kept it there. Leaving 100kg for next time.
    C: PushPress 75kg (5kg under PR)
    D: 52cal on a Xebex Bike. No idea how anyone should be able to get to 100.

    • Tino Marini

      Nice job on the Overhead Squat PR!

  • Jordan Tingman

    A. 5, 3, 1 – honestly have never gotten more than 6 in one training day so I am genuinely okay with it
    B. only got up to 165#
    C. 150# could have gone more just .. shoulders
    D. 65cal

    • Tino Marini

      Nice work on those muscle-ups Jordan!

  • Nancy Mawire

    A. 3/2/2 last time 4/4/3? MU have been a struggle lately
    B1. 40/45/50
    B2. 65/85/105
    B3. 125/145/155/165/175/190(20lb PR ?)
    C. 165(10lb PR ?)
    D. 45AB cals?

    • Tino Marini

      Awesome job on the Overhead Squat and Push-Press PR’s!!!!

    • Tyler Belrose

      ?? I feel you on the MU

  • JT

    A. 17, 9, 6
    B. Up to 240 on 1rm.. Failed 3/4 of the way up with 250.. Would have been a 5lb pr
    C. 195- didn’t feel good so shut it down after this
    D. 59 calories. 100??!!! Lol i see what I need to work on

    • Tino Marini

      Haha yup you need to get your he’d down and do some work on that bike 🙂

  • Curtis Romano

    A: 10/6/4
    12/8/5 last time

    B: 135

    C: 182.5

    D: 44 cals, 338/409 watts…

  • Justin Hanson

    A. 16/9/5- last time 17/8/5
    B1. 95/100/95 B2.140/160/185
    B3. Hit 240 OHS for 15lb PR!
    C. Called it 215- felt terrible
    D. 73 on a Schwinn Airdyne

    • Tino Marini

      Congrats on the overhead squat PR!!

  • A. skipped – might do later this week to have a benchmark since I have never done it and always subbed with MU practice. Shoulder is better but still a little irritated, not gonna push it.
    B.1 used a 10lbs bar…yup, it’s that hard for me!
    B.2 30-35-40kg
    B.3 45-50-55-60-63-66kg
    C. only 58kg – any tips on how to keep that bar closer to my head, my line is horrible and I am chicken with all things overhead
    D. 42 – I was so proud that I was 66RPM and 300 watts plus, consistently and I was dying…and it was only 42 ha ha ha, 70? really?

    • Tino Marini

      On your push press keep your dip and drive straight and midline active. Refrain from leaning back and focus on driving straight up!

      Nice work on the assault bike!

  • Petr Krejci (6.4″, 225lb)

    A. 11-8-5 (9-7-5 last time)
    B. 30-40-50kg
    60-80-90kg x 3 reps
    100-110-115-120-125kg – 130kg didn’t lock quick enough on snatch push press
    C. 125kg which is 3kg PB 😉
    D. did 3 min row, got 87cal (955m) my legs gave up last 40 sec…. perhaps went little bit too hot from the start.

    • Tino Marini

      Congrats on the push press PR and the improvement on muscle-ups!!

      • Petr Krejci (6.4″, 225lb)

        Thanks Tino, great programming!

  • Ezequiel Gonçalves

    A- 13-8-4 last lime ( 10-6-3)
    C- up 95kg Pr 105 kg
    D- in row 96 cal

    • Tino Marini

      Great improvement on the density test!!

  • A. Will do later with C2B
    B1. Up to 95X 5 (115X 2)
    B2. Up to 175X 2
    B3. Up to 225 (20# PR)
    C. Up to 205 (100%)
    D. 65 cals (Rower)

    • Tino Marini

      Solid day of lifting Justin!!

  • Bobby

    A. 17/11/6 last time 19/12/7
    B. 45/65/95
    C. 275 just missed 285 needed a tiny bit more
    D. Rx 73 cals ouch came out too fast

    • Tino Marini

      Nice work hitting 300lb.on our overhead squat!!

  • Wesley Wonka

    A) big time pr:
    B) ohs up to 130 failed 135
    C) PP up to 130 failed 135… pretty sure my PP shouldn’t be this close to my ohs 1 rm.
    D) 68 calories on the airbike then death. Went hard at it for the first minute then tried to hold 500watts then the last 10 seconds “sprinted”

    Happy overal with the progress in my engine and gymnastics so far.

  • Tasha Toriello (40-44)

    A. MU test, 10-4-3…. (Sept 10-5-4) *BUT I got 6 rep max on the first set. So thats a PR!
    B1. Bar only
    B2. #85, 105,115
    B3. #125, 135, 145, 150, **#160 PR woooop!
    C. Up to 140…
    D. 44 Cals…
    Great day today! Thanks Tino! 😉

  • Tyler Belrose

    A. 6/1/2 -> this went terrible. Caught each and everyone with one hand, wiggled the other into it. No smooth reps… Really. Really frustrating. Last time 3/3/2 smooth…. ?
    B. 45/55/55
    115/125/135/145/150 (f) /155(f)/155(f) super mad at this point…
    C. Up to 120 (1RM is 130)

    Went back to jerks… Ended up hitting 155 (5#pr)

    D. 39 cal…
    I think that goal of 70 must have been a typo ??

    • Hunter

      Congrats on the PR Tyler! Way to use that anger

  • Natalie Talbert

    A) Didn’t do
    B) #105/155/125
    B2) #135/145/155/165/175/180 PR
    C) #165 98% (#175 f)
    D) 45. dead.

    • Hunter

      Had you ever done the assault bike for three minutes before? Awesome work on the PR!

      • Natalie Talbert

        Negative, I didn’t start the program until the 19th of September :/ thanks!!

        • Hunter

          We will re-test it again so get looking forward to that!

  • Simon Carnot

    A. 17 / 8 / 5

    Pres in receiving 20 / 25 / 27.5 kgs, mobility begins to come 🙂

    (Push press + OHS) x 2 reps : 40 / 60 / 70 kgs (fail the 2nd OHS)

    Stability in the wrists / elbows / shoulders are a huge weakness in snatch grip overhead position, do you have some advices ? OHS with tempo ?

    Not done the 1RM OHS and push press, Knees are sore from yesterday weightlifting competition.

    C. 1RM Press instead 65kgs

    D. 73 cals, do you have the names of females who got 70 cals, It’s a huge performance

  • Kocsis Szurke Akos

    A. 14/10/6
    50/60/70/75kg (did more by mistake)

    80/90/100/105/110/115kg PR!
    C. 100kg Which is another pb!
    D. mistery number of 69 cal. (Rower)

  • Amy Boyd

    B2) 105/115/125
    B3) single up to 180lbs!!! That’s a 25lb PR
    C) 155, 10lb PR
    D) 54calories, tried so hard to keep 70rpm the whole time but was no lower then 68rpms, legs hurt so bad!!!! Fran lung!

    • Hunter

      Wow that is a huge PR! Awesome job

    • Lōz

      Ready for the 5k boyd?

  • Lōz

    B1. 75-85-85
    B2. 165-185-185
    B3. 235 twice. questionable depth first rep. singles not a dbl.
    C. 265 missed a pr at 285.
    D. 69 AB and now i keep coughing. Thought I had 75 in me.

  • Corey Reutlinger

    A. 13(10 UB)-6-3. In July I had 13(10 UB)-7-4 and in September I had 12(9 UB)-6-3. So I’m getting back to my old results. To be fair, I was wondering why this felt so rushed. I realized after finishing I was doing 30 second rests and not a minute ? oops. I can imagine my result would be better with an actual minute rest. I may try this again later.
    B1. 50-60-70#
    B2. 105-125-145#
    B3. 155-165-175-185-200(f)-200#. 5# PR!
    C. 170 (100%). I tried 175#(f). I was SO close. Had to just lock it out.
    D. 100 cals hahahaha ? sure. Only 49 here. Pushed hard tho.

    Tino, your BS on IG scared me cuz I thought it was going forward but then “Nope! Tino has it!” Nice work!

    • Tino Marini

      Haha thanks dude!

      Awesome job in the overhead squat PR and next time make sure you take the full 69 seconds rest 🙂

  • Paige Sousa

    A) done with pull ups – 26/16/12 (didn’t have a record of this from before for some reason ?)
    B) 105/115/125
    B2)135/145/155/165/175/190 (10# PR)
    C) 165# (100%)
    D) 40 (Looked back to the 4 min max cal test from September and had scored 43 so I’m really happy with my score ☺️ Even though it’s no where near 70)

    • Tino Marini

      Solid work today Paige!

      • Paige Sousa

        Thank you! ?

  • Nick Creasey

    A. 17/10/5
    B. 95
    B2. 135/155/165
    B3. 250
    C. 280
    D. No bike here ?

  • Audrey

    A. 10-5-2. This went better than it ever has. Fatiguing in the dip is always my biggest issue with high rep Mus.

    B. 55-85-85
    B. Built to 135
    B. Built to 175, fall fwd at bottom

    C. 165

    D. 43- this score isn’t impressive but this was full effort. I couldn’t even drive home after, made Michael drive. Ouch.

    • Tino Marini

      Yeah Audrey! Great to see you post and congrats on the wedding over the weekend. The pictures lookeded amazing.

      We’re super excited to have you and Michael as part of the Invictus Family!

  • mason walsh

    A. 15/9/7.
    B1. 45/55/65.
    B2. 165/185/205.
    B3. Only got up to 255, wasn’t feeling stable.
    C. Matched my existing pr at 255.
    D. 58, I need to get more comfortable in the pain cave on the damn bike

  • When was the last time we did muscle up density this before sept 16?

    • Tino Marini

      Type in key words to the search engin and it will pull up what you are looking for.

  • Rob Bourgoin

    A. 2/2/2. Mechanics are just horrible. #Mindset

    B. 255(PR Post Knee Issue)

    C. 255

    D. 64 cal

    • Tino Marini

      Solid day…well apart from those muscle ups. Work in progress!

  • Aaron Beatty

    A.17, 9, 6

    B. Complex- 145, 165, 205.

    I could not hit an ohs after the complex. Just did reps at 135 and 165.

    C. Push Press at 250.

    D. Did 8x run 300, 15kb (53), 10 pull ups. Rest 1 min. 19:23rx all ub.

    E. Did 10x 10 sec sprint on the AB, rest 50 seconds

  • Molly Thompson

    Just got back from celebrating my birthday on a cruise today, definitely felt weak/exhausted/older(lol but rlly, 23 but body is feeling 43)

    A. Skipped
    B1. 45-55-60
    B2. 95-105-115
    B3. Up to 135 for a few reps (max is 155#). These felt harrrrd, when will OHS get easier?
    C. 155# (10# under max)
    D. Skipped
    E. Just wanted to move so did class WOD:
    10 min AMRAP
    10 C&Js (95/65)
    10 Burpees
    10 Snatches
    10 Burpees
    3+3 RX

    • Tino Marini

      Happy belated birthday! Hope you had a fun weekend!

  • Reece Dower

    A) 12/7/9 total=25 last time:10/7/4 total=21
    95/115/135 (complex PR) All done for 3 reps
    155/160/165/170/175/185PR Felt pretty light on the squat
    C) Up to 165 (5 pound PR) went up pretty easily
    D) 71 calories (Rower)

    • Tino Marini

      Awesome work Reece! That’s a damn solid day right there!

  • Matt Irwin

    A: 20, 12, 7 (7/7/6, 7/5, 7) = 39 total
    Last time = 19, 11, 7 = 37 total

    B1: 80#-90#-100#
    B2: 145#-165#-185#
    B3: 220#-230#-240#-250x-245#-255#(96%)

    C: Up to 245#(98%)

    D: 70 cals.

    Pretty upset with B & C. Came into today feeling very strong and hoping to set some PR’s. But I gave it my all on the muscle-ups and was completely exhausted afterwards. My arms didn’t stop shaking the rest of the night.

    • Tino Marini

      The important thing is your feeling stronger and in better shape. Numbers are only a small indicator to progress.

      • Matt Irwin

        Thanks man.

  • Chris Bond

    A) 7/5/3 (Last time 6/5/3)
    B1) 135/165/185
    B2) 185/205/225/235/245/255(tie PR)/265(f)
    C) 225 (PR is 235)

  • Max Brown

    A. 19/12/6
    294 (4lbs pr)
    C) hit 225 / failed 245 twice and called it (shoulder started to hurt)
    D) 58 cals (I know, I tried)

    • Tino Marini

      Solid work on the Overhead Squat PR!

  • Sunshine


    B. Up to a solid 305 then couldn’t behind the neck jerk 330.

    C. Only 245 (which I hit for 5 reps 2 weeks ago)
    Shoulders were feeling bad after everything else.

    D. 73

  • Johnny Malgeri (North Central)

    A) did not do. Worked snatch up to 97%. Really making an effort to fix snatch.
    B) 275 PR
    C) 260, Fresh I might be able to PR this
    D) 77cal, this hurt so much worse for 10min after! People were wondering what’s the matter.

    • Roy Cohen

      Great job on the AAB man! By the way… are you going down to Wodapalooza??

      • Johnny Malgeri (North Central)

        Heck yea, I can’t wait! Except practicing swimming is little tough here in Chicago. I’m getting anxious for them to announce some workouts. You?

        • Roy Cohen

          Yup I’ll be going… well have to meet up! Do you know where you’re staying yet? I haven’t even set foot in water and I’m in Orlando…. I need to get my lazy butt in gear!

          • Johnny Malgeri (North Central)

            We definitely should meet up. It’ll be cool instead of just seeing names on the blog. I luckily was able to book an Airbnb with a few others going down in the building overlooking WZA.

  • JakeMendelsohn

    A) Did not do, still working on muscle ups
    B) Up to 200 PR still need to work on mobility
    C) 195 PR
    D) 59 (got 30 cals in the first minute then died)

    • Tino Marini

      Great day of lifting Jake!

  • h2_hannah

    B) Overhead squat 1rm: 185 (5lb PR)
    sooo slow on the way down 🙂
    C) Push press 1 RM:185 (ties PR)
    tried 190 but just couldn’t quite press it out 🙂 is it weird that it’s the same as my overhead squat 1rm?
    Will make up the MU test and the assault bike test later this week

    • Tino Marini

      Congrats on the overhead squat PR!

    • h2_hannah

      Completed MU density test today and got 10-6-5. I also just realized I only rested 30 sec vs 1 min as it’s written. Last time I got 16 total reps with the full minute rest, false grip, and my old crappy kip- so I’ll take that improvement! Today I Didn’t use false grip and have been trying to do them “regan huckabee” style with very little dip… getting closer – felt good on this today!

      Assault bike 3min test – 36- (6 rep pr) I know it’s not a lot, but I was happy to stay >58 rpm the whole 3 min 🙂 baby steps. I hate to make excuses but I honestly feel like the bike is a. Bike is too big for me and I can’t get powerful pedal strokes… what’s a short athlete to do? I’ll take all the tips I can get!

  • Bradley McInnis

    A. 18/9/5
    B1. 65/85/105
    B2. 155/175/205
    B3. 285
    C. 245/255(f)
    D.No access to a bike tonight so I rowed, 77

  • kachunchoi

    A.18/9/6 to 19/10/7

    • Tino Marini

      Solid work on the push press PR!

  • Roy Cohen

    B) 75/85/95, 135/165/185*2, 205/225/265/285x/285/300#, 15# PR!

    C) Ugh. 235#, 250x

    A) Wanted to rev the engine a little bit and start with a max set of UB, and then see how well I could gut out the remaining time… realized about halfway into my 1st set that this was a TERRIBLE idea. Still tied my score from last time – 39 – and feel like I probably could have squeaked out another 3-5 or so if I played it differently. (13/9, 3/4/3, 7)

    Extra: EMOM*8
    Banded Sumo-stance box squats*3 @ ~40% (165#)

    D) 65. Some of you guys are frickin’ machines. How dependent is the AAB on one’s size? I’m 5’6/170 and feel like there is simply no way for me to a) develop a sustained surge of power, and b) gain enough leverage over the machine to keep up with some of you bigger athletes. Is that just sour grapes on my end?? Or simply a reality I’ll have to deal with? Obviously I’ll get better at it, but I just don’t think I’ll ever have the juice to really keep up.

    • Tino Marini

      I liked that you tested that redline and learned where you’re at in a max set. Valuable knowledge to have going into competition and the open.

      On the assault bike like the erg, size does play a role, however it doesn’t limit some of the smaller athletes like josh Bridges being pretty damn good on it. Suck it up and embrace it 🙂

      • Roy Cohen

        Out of curiosity, for someone like me who is trying to guage how well I do on the AAB, what might you expect out of a smallish well-conditioned athlete for that 3 minutes?? I’m obviously not a supreme crossfit athlete, so I’m not talking the Bridges of the world… but I can’t tell if I’m poor on it, undersized, simply am unable to generate sufficient power, my lactic threshold is not up to snuff, etc…. I’m sure like anything, the answer lies in the middle, but figured perhaps you might have some insight.

  • Christian DeAlba

    B.) 1).95/105/110 2.)185/205/225 3.) 245/265/285/295/305/315
    C.)265 (97%)
    D.) 83 cals (ouch! Hurt bad! Kept rpms above 80 entire time! )

  • Landon Carney

    A. 19/10/5

    B. 165/185/205

    Worked up to 225

    C. 195 push press

    D. 54 calories.

  • Megan Markee

    A. 12-6-5 not good
    B. 155 (5# PR, ugly but I’ll take it)
    C. 135, 145 fails (155 max, tough after ohs)
    D. 53 cal (70 would such a reach)

    • Tino Marini

      Congrats on the PR!

  • Brandon Stabley

    A. 13, 7, 4.
    B. Practiced positioning with a pvc pipe
    205-225-245-265-285-300-315!!!! Huge pr. Did an extra set cause of how easy 300 went up.
    C. 225 today. Pr is 265 but didn’t have that in me
    D. 60 cals. Death but pushed as hard as I could without a doubt

    • Tino Marini

      Awesome job on the overhead squat PR!

  • Devan Hussey (SoCal)

    A) 42 reps
    B) 135 press
    Up to 275 (two push press + 4 OHS)
    Up to 335 (345 f)
    C) 275 went up easy jumped to 295/300 and missed a little
    D) 61. Mentally weak in this one.

    Reindeer games competition this weekend!
    Who else is competing?
    Coach! How should I tackle this week with this happening Saturday?

    • Tino Marini

      We have 5 or 6 teams competing! Make sure you come and say hey and introduce yourself.

      I plan on training as normal and reducing the volume on Fridays work.

      • Devan Hussey (SoCal)

        Awesome! Thanks Coach.

  • Trine Petersen

    A: pull-ups
    B1: 35,45, 55#
    B2: up to 115#
    B3: up to 135#
    C: 115#
    D: 49 cals.

  • Darin Kaiser

    A. 11-6-4
    B. 45,54,65
    195, 215, 235, 255, 275 F jerk, 285f jerk twice
    Ohs dub is 275 if I can lock it out I can squat it disappointed
    C. 195, 205 failed twice
    Felt weak today :/
    D. 103 calories Schwinn AD
    Approx. 67 on AAB
    Did first 50 AD cals in one minute then my body just shut down

  • A- 15/8/5- 28 total
    B- 115
    C- 275
    D- 72 cals

  • Fred Bernier

    A. 17/8/3-then ripped right hand. (28)
    B. 45, 45, 50
    135×3, 185×3, 205×2
    245 (3lbs PR)
    C. 230 (5lbs PR)
    D. No assault bike so Tabata rowing – 86 cal

    Today was my 30th birthday but I’m happy to report that in the best shape of my life! Got 2 PRs today and dunked (on a 10′ net) at 6’1″

    • Tino Marini

      Happy birthday Fred! Pretty solid way to celebrate your 30th birthday! Love seeing your training transfer over to activities outside of the gym!

      • Fred Bernier

        Thanks Tino! I’ve only been following the program for about 2 weeks but I’m really enjoying it.

        • Tino Marini

          Awesome! Welcome to the community!

  • Desmond Lee

    A. 8/3/1 – ripped left hand at false grip. (12)
    B. 85-65-75 followed by…
    Missed E2mom @ 6:00 (Snatch Push Pres + OHS w/Pause) followed by…
    OHS: 155-165-175-185-195-205
    C. 185-205-215(100%)- 225 missed due to right elbow not locking out.
    D. Row: 64 Cals.

  • Cherokee Henderson

    A) 16/10/7
    B) built to 185.
    Still working on that shoulder mobility
    C) 230# 5lb Pr
    D) 65 cals.

    • Tino Marini

      Congrats on the push press PR!

      • Cherokee Henderson


  • Bryan babbitt

    A) 16, 11, 7 (34, tied last time)
    B) 285
    C) 265, failed 285
    D) 80

  • griffengjones

    A. 13/8/5
    B. 95/115/135
    225/245/255/275/300 (FAIL)
    C. 260
    D. 70 cal

  • Amanda Joy Cross

    A] Had to skip – didn’t want up enough maybe and when I attempted my first muscle up (banded strict), my lats seized up and I stopped there. Rolled out for awhile before I went onto the next portion.
    B] Built to 65lb on the snatch push press (took it easy due to my issues with part A). #135 – #175 on the OHS.
    C] Built to #175 after one failed attempted at #175.
    D] 68 calorie row (no assault bike @ my gym)
    Overall I felt like it was a solid day. Just need to get myself a massage because my lats are just so very tight still.

    • Tino Marini

      Look after that lat Amanda! Hope it’s nothing serious.

      • Amanda Joy Cross

        I will take care of it! Thank you!

  • Raul Galvan III

    A)17/7/5 (18/7/5 last time)
    B1)up to 205
    B2)up to 245 (f.255)
    D)62 cal concept 2 rower

    M/28/153/ Hawai’i

  • Isaac Mostov

    A) 11-7-5, did this with a 14-year-old who beat me by 6 reps.
    B) 45-55-65
    195-215-235-245-260(miss x2)
    C) 220 (5# PR)
    D) 65 – held same pace first 2:40, kicked a little too late. Had a bit more left in the tank.

    • Hunter

      Congrats on the PR

  • Hank Ford

    12,6,6 (couldn’t find my dip kip rhythm until last 30 seconds)
    Compared to 15 last time. Only did 90sec back in sep
    i. 135
    ii. 205 Never gone higher, but not a max. Tied max snatch balance
    74. Ouch
    Held 75-80rpm then sprinted last 30 seconds.

    • Hunter

      Deficit strict handstand push ups. Even if to not hardly a deficit at all. They can help a lot with the pressing! What is your current squat?

      • Hank Ford

        SHSPU are already a struggle. Will add after session and keep working through scalings.

        Back: 300
        Front: 250
        DL: 405

        • Damon – 5’7″ 170lbs -42 Hawaii

          Don’t know what Hunter would advise, but I think Smolov is hands down the best squat program….brutal, especially if you do the whole 12 weeks, but you will probably jump over 350 by the end. If you want to add in front, try Hatch squat. Both have Apps. Of the two Smolov increased my squat by 60 lbs and Hatch 15 (coming off sickness and injury however). But overall in a year I increased over 100 lbs each on all three major lifts…at 41 years old. Good luck

        • Hunter

          Damon has a good recommendation on squats. Those are both good squat programs. We have not made back squatting a priority as much this past cycle. If you start any of those let me know. You can email me at [email protected] and I would be happy to answer any questions or help you with whatever I can!

  • Gilgamesh

    A. 11/8/5
    B1. 45/75/95
    B2. 115/125/135
    B3. 185# (15# PR!)
    C. 215# (5# PR!)
    D. 79 cals

    • Hunter

      Looks like you had a solid day for yourself!

      • Gilgamesh

        Everything felt pretty solid, thanks!!

  • Sebastian Åberg

    A. Worked on my swing and transition
    B. Powersnatch + 2 OHS up 80kg
    C. Skipped
    D. 77 Kcal

  • Jonny Rose

    A. 17/9/6 (today felt weak)
    B. Sots 20/30/40 kg
    spp+ohs 50/60/70 kg
    OHS 105kg PR!
    C. skipped
    D. 3min cal Row – 72 cal

  • Eric Collins

    B. 140 OS
    D. 58 cal

  • Simon Carnot

    I don’t know what is the right standard to train for the muscle up, to catch the dip high as possible ? Or to catch in the low part of the dip (because in some competitions the standard is to catch with elbow below the shoulder or at shoulder level) ? Thanks

  • Amy Lew

    A. Just back from a tricep injury. Kept turning over but couldn’t get out of the dip. Very frustrating.
    B1. 65
    B2. 135
    B3. 185 5# PR
    C. 135
    D. 48. This was dirty

  • Mark Francis

    A.4,3,1 huge pr for me! I got 1 the entire time last time!
    B3. 255#(PR!)
    D. Bombed at 63cal no energy but a good day or PR’s! Super stoked

  • Jonas Heikkinen

    A. 13-8-5, this is pretty big improvement I think. Can’t remember.
    B. 120 kg OHS. PR.
    C. 115 kg. Was aiming for 120.
    D. 78 the second the timer hit 3.00. Rolled over to 80 afterwards. Was really going for the 100 but guess I ain’t a power athlete…Hit 200 on the 10 min AB test.

  • Jon

    A. 19-11-6
    B. 65/85/105
    115/135/155 all x 3
    155/165/175/185/195/205 PR
    C. 205/215/225/245/265/275 PR
    D. Had a stationary bike and doesn’t seem to accumulate calories as well as the assault bike!
    3min= 50cal
    1min rest
    2min= 38cal
    1min rest
    1min= 18cal
    Not what the prescribed workout was but wanted to get some extra!!!

  • Danielle

    A. Rings are hanging from from rack- can’t do kipping on them, working on getting strict MU. So skill work then strict pull up for density test 18- 11-8
    B. Up to 165 for 1rep OHS pr
    C. 135 failed 145, arms toast from ohs
    D. No bike did on rower- 55 cal

  • Brigham Abbott

    A. PR’d by 4 reps. 15 (9/3/3), 8 (5/2/1), 5 (4/1).
    C. 170. Strict press.
    D. Tomorrow.

  • Miah Santini

    A. Subbed BMUs. 17, 13, 9
    B. Up to 235… want 250+ asap!
    C. Skipped
    Did max set DUs 125 UB with Zeus Rope, followed by 100 T2B, 40 strict HSPUs and 175 DUs in prep for the 3 min max cal row…
    D. Rowed at a strenuous pace for 10 min. Left bicep became an issue.

  • Caroline Essex

    B. Built to 160 (shoulder)
    C. 155
    D. 38 🙁

  • Barry Berenbaum

    A – 10/8/5
    B- OHS 230 for a double PP – 225

  • Cameron Currie

    A. 16/9/6
    B1. 35lb across
    B2. 205,215×2,225×2
    B3. 245,265,285 and stopped there.
    C. 265 Push Press
    D. 73
    Had our work Christmas part Saturday, spent all day Sunday lounging and feeling sorry for myself. Paying for it today.

  • Míša Dvořák

    A) MU skill
    B1) 20-25-30kg
    B2) 60-70-80kg
    B3) 120kg
    C) only 100kg, fatiqued shoulders
    D) 82 cal on rower