MAR 4

Rope and Rings Rumble // Wednesday - 2026.03.04

For Time Gymnastics Rope

For Time:


  • 50 Double Unders
  • 15 Ring Muscle-Ups
  • 40 Double Unders
  • 12 Ring Muscle-Ups
  • 30 Double Unders
  • 9 Ring Muscle-Ups

Equipment: Jump Rope, Rings
Time Cap: 12 Minutes


Instructions: This workout combines skill and strength with double unders and ring muscle-ups. Scale the number of double unders and muscle-ups as needed to maintain intensity.