If a WOD comes from Rich Froning, you can expect something soul-crushing. If you’re looking for the perfect way to cap your week, though, this might be the workout for you.

3 rounds

• 10 muscle-ups
• 40’ HS walk (obstacle in middle)
• 30 GHD sit-ups
• 40’ HS walk (obstacle in the middle)

Best time of year training, low stress and 2 of the kids are old enough to hang in the barn with me so that’s pretty special. I’m doing one session a day with a couple pieces in each session. Today was: 5k Ski easy pace 3 rounds 10 Muscle up 40’ hs Walk (obstacle in middle) 30 ghd 40’ hs Walk (obstacle in the middle) #tricemaniswalking #dadsshadow

A post shared by richfroning (@richfroning) on Aug 19, 2018 at 6:02pm PDT

Of course, most of us aren’t Rich Froning, so muscle-ups and handstand walks might simply be out of the question. Fortunately, you know what they say: functional fitness is infinitely scalable.

Scaling Muscle-Ups

There are so many options here, including:

• Bar muscle-ups
• Kipping pull-ups
• Kipping pull-ups with a band
• Jumping pull-ups from a box
• Ring rows

With this type of WOD, you don’t want to be doing single reps and resting for two minutes in between each. Choose a scaled version that allows you to at least knock out sets of maybe 3 + 3 + 4, or something similar.

Whether you’re on the bar or the rings, your hands are going to take a beating. Come prepared with the right palm grips to protect yourself and avoid rips, tears, and blisters.

Scaling the Handstand Walk

If you fall over the instant you’re upside down (we feel your pain), scaling might be best. You could instead do:

• Freestanding handstand holds
• Handstand walks against the wall
• Handstand holds against the wall
• Kicking up into a handstand against the wall and hold until you accumulate a certain amount of time

The goal here is to spend some time upside down and building that upper body strength — whatever that may look like. Although to be clear, if you’re not yet ready to flip over, that’s A-OK too! If that’s the case, consider push-ups with your knees on a box, or even just holding at the top of the movement.

Scaling GHD Sit-Ups

GHD sit-ups aren’t as simple as thrashing your body back and forth. If you don’t yet have the strength and know how to keep tension in your core, you could hurt yourself. If you can’t safely execute these, first consider shortening the range of motion by lowering your upper half only to parallel.

If that’s still too challenging, consider a variation like:

• Sit-ups on the floor
• Sit-ups on the floor holding a dumbbell against your chest
• Sit-ups on the floor holding a plate overhead

Don’t forget: the right jams can make or break your WOD. Check out TWL’s Spotify playlists for the best music to make gainz to.

Main image: Rich Froning/Instagram