Target | <15:00

Advanced athletes should push for a 10:00 time and complete each movement in 2 sets or less throughout the workout.

From a testing and training perspective, Nasty Girls V2 requires a lot of higher skill strength endurance. A little bit of strategy goes a long way in this workout. You should try to avoid a rep of failure — always rest 2-3 reps before you think you actually need a rest. This will conserve energy and keep you moving forward.

If you typically struggle with high volume single-leg squats, consider reducing the volume to 26 reps, time capping at 2:00 per set, or squatting to a box to gain capacity at volume.

For the muscle-ups, scale to the hardest gymnastics pulling movement you can perform for 3+ reps or more throughout the entire workout.

Avoid overloading the hang power clean. You should be capable of chipping through the hang power clean in 2-3 sets each round.

Lastly, we will spend less time working on higher-skill movements in the warm-up. We will mostly focus on finding the best scaling option for each, then warming up those scales. We will also spend some time building up to a heavy power clean + lunge prior to the workout.