Tag Archives: Muscle Up

Ring Muscle Ups, Dips and Pullups then Row

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E2MOM for 20 minutes

  • 2 x Ring Muscle Ups
  • 3 x Ring Dips

Then 4 rounds, rest 1 minute between exercises, rest 3 minutes between rounds

  • 5 x Strict Pullup
  • 5 x Wide Grip Pullup
  • 5 x Chin Up (reverse grip pullup)
  • 5 x Narrow Grip Pullup
  • 5 x Commando Pullup Left
  • 5 x Commando Pullup Right

Then accumulate

  • 50 x Straight Arm Cable Pulldowns

Did the third variation in this old video

The Finisher… For total distance, a 30/30 tabata (8 rounds of 30 seconds on / 30 seconds off)

  • Row

Results: All MUs and Pullups done as show. Used 25kg for the cable pulldowns. Row 1141m total. See how the back and lats feel tomorrow.

Muscle Ups, Bench Press, Pullups, and L-Sits

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EMOM for 10 minutes

  • 1 x Seated Muscle Up

Then 3 rounds of

  • AMRAP Bench Press @ Bodyweight plus 10lbs
  • Rest 1 minute
  • 5 x Weighted Ring Pullup @ 10kg (Break if needed, keep pause between reps as short as possible)
  • Rest 2 minutes

Then finisher

  • 6 x Towel Pullups (switch top and bottom hands after each rep, so ends up as 6 x 1 rep with alternating hands)
  • 2 minute Plank
  • 6 x Towel Pullups (same as above)
  • 1 minute Dynamic Plank (alternating straight arms to elbows)

Results: Bench Press 10-7-6 reps. Plank was easier than I thought it would be… actually felt like I could have done another minute.

KB Press and Wimdmills then MUs, Deadlifts and T2B

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5 rounds

  • 10 x Alternating Kettlebell Press @ 14kg per hand (r+l=1 rep, holding both KB in rack position press one then then the other)
  • 3 x Alternating Standing Windmills @ 14kg (r+l=1rep, put one KB down and do a windmill alternating sides)

For time

  • 8 x Seated Ring Muscle Ups
  • 16 x Deadlifts @ 220lbs/100kg
  • 32 x Toes to Bar
  • 16 x Deadlifts
  • 8 x Seated Ring Muscle Ups

Results: Metcon 17:42. Most of the time was on the Muscle Ups.

Ring MUs then Lunges, TRX Rows and TRX Tricep Extensions

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I’ve been following these guys on YouTube for a while. They provide some good progressions and this one shows a good seated Ring Muscle Up progression.

Every 2 minutes for 10 minutes

Then EMOM for 14 minutes alternate each of the following (7 rounds of each)

  • Even Minute – 5-8 x TRX Reverse Rows
  • Odd Minute – 8-10 x TRX Tricep Extensions

Then the Crossfit WOD from 29 December, every 2 minutes for 14 minutes

  • 6 x Alternating Barbell Back Rack Reverse Lunge (3 per leg), increase weight each round

Results: Reverse Lunge 65-80-95-130-135-155lbs/70kg.

Gymnastics Day, L-Sits and Muscle Ups

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3 rounds of L-Sit Complex using low paralettes…

  • 10 second Seated Forward Fold (Yoga)
  • 10 x Pike Lifts with hands at knees
  • 10 x Pike Dips (Lift your butt)
  • 10-15 second Bent Knee L-Sit Hold (if possible extend legs before lowering)

EMOM for 10 minutes

  • 1 x Ring Muscle Up Transitions (starting seated on floor)

Then EMOM for 10 minutes

  • 1 x Weighted Pullup @ 20kg
  • 5 x Ring Pushups (Rings about 5-10cm from ground)

The 5 rounds of

Results: Done as shown.