On a 12-minute clock:
Minute 0:00 – 1:00 GHD sit-ups
Minute 1:00 – 2:00 bar muscle-ups
Minute 2:00 – 4:00 GHD sit-ups
Minute 4:00 – 6:00 bar muscle-ups
Minute 6:00 – 9:00 GHD sit-ups
Minute 9:00 – 12:00 bar muscle-ups
Tips: You have a total of 6 minutes to perform each movement, and the volume will demand rest breaks—especially in intervals 4-6. Select modifications that force you to work relatively hard for each rep of the pulling movement, and modify the core work so you do not have to take long rest breaks. The GHD sit-up is potent: Avoid large increases in volume over previous workouts or sub out for sit-ups.