Tag Archives: Muscle Ups

Bench Press and MUs then some Holds

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5 rounds of

  • 2 x Bench Press @ 75% of 1RM
  • 3 x Ring Muscle Ups

Then the Crossfit Mainsite WOD from Feb 4, EMOM for 12 minutes accumulate (3 rounds of each)

  • Minute 1 – 15 second L-Sit
  • Minute 2 – 15 second Chin over Bar Hold
  • Minute 3 – 30 second Handstand Hold
  • Minute 4 – 30 Second Squat Hold

Results: Used 165lbs/75kg for the Bench Press.

Burpees, Thrusters and Situps then MUs and Dips

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Based on the Crossfit WOD from 20. May…

For time 21-15-9 of

  • Thrusters @ 85lbs
  • Burpees
  • Situps

Then 10 rounds of the following complex, resting 1 minute between rounds

  • 1 x Seated Ring Muscle Up
  • 3 x Ring Dips

Results: Mtcon 10:17. Muscle Ups were good even after a long time. Should try a full dead hang MU this weekend and see how it goes.

Bench Press, Kettlebell Swings and Muscle Ups

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Take 15 minutes to work up to a heavy

  • 3 x Bench Press

Then AMRAP in 15 minutes

  • 15 x Kettlebell Swings @ 32kg
  • 9 x Dumbbell Bench Press @ 20kg per hand
  • 3 x Seated Ring Muscle Up

Finisher, 2 rounds as fast as possible of

  • 15 x Dual Dumbbell Bent Rows @ 20kg per hand

Results: Bench 195lbs/89kg. Metcon 5 rounds plus 15 reps.

Muscle Ups and Bench Press then OHP, Pullups and Sumo DL High Pulls

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EMOM for 10 minutes

  • 1 x Strict Ring Muscle Up from Floor

4 rounds of

  • 6-8 x Tempo Bench Press @ 65-70% of 3RM (3 second ascent/3 second descent)

Then the Crossfit WOD from Dec. 18, 5 rounds for time of

  • 15 x Push Press/Jerk @ 75lbs
  • 12 x Pullups
  • 9 x Sumo Deadlift High Pulls @ 75lbs

Results: Bench Press 8-8-7-7. Metcon: 14:34

Been focusing on Muscle Ups for a couple of weeks now. Seeing if adding regular volume will allow me to get the strength to do a real slow strict movement. Planning the same for Handstands, wondering if spending just 5-10 minutes 2-3 times per week will help me finally get stable.

Gymnastics Strength

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EMOM for 10 minutes

  • 1 x Ring Muscle Up from Floor

Then Every 2 minutes for 10 minutes

  • 2-3 x Weighted Ring Reverse Rows @ 10kg
  • 2-3 x Weighted Ring Dips @ 10kg

Then every 3 minutes for 9 minutes

  • Max Unbroken Weighted Deficit Pushups from Yoga Blocks @ 10kg

Results: For the reverse rows put feet on bench and the rings close together, then pulled them apart as I brought them to my chest… tried to simulate the muscle up transition pull as much as possible. Pushups 21-12-9.