Tag Archives: Muscle Up

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.