Adapted version of the CF Invictus Workout from August 16, 2019. Adapted since I don’t have space to do full ring or bar muscle ups so this should help to maintain the strength and skill needed.
Every 2 minutes for 18 minutes
- Muscle Up Transitions from Plank x Max Reps in 45 seconds
- Handstand Walk x Max Steps in 45 seconds
- L-Sit x 45 seconds accumulated
For the MU transitions, do the first of the 3 progressions shown in this video. Don’t cheat on the false grip, undoubtedly the most important part of the muscle up.
Then EMOM for 20 minutes (4 rounds of each)
- Row for Calories
- Max Reps Handstand Pushups
- Max Reps Ring Pullups (with False Grip)
- Max Reps Ring Dips
- Rest 1 minute
Results: For the first part, the transitions worked well, did about 5-6 per round. The handstand walks went very well 18 steps in one secton (10 in one direction 8 back). L-Sits with bent knees. For the second part Row 8/8/7/7, HSPU 10/8/6/5, Pullups 3/3/2/2, Dips 12/12/12/8.