Tag Archives: Muscle Ups

RDLs then Burpees, Dips and Muscle Ups

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5 rounds of

  • 3 x Kickstand Barbell Romanian Deadlift @ 55-60% of 1RM per leg
  • Rest 30 seconds between legs
  • Rest 90 seconds between rounds

Then AMRAP in 15 minutes

  • 15 x Burpees
  • 6 x Bar Dips
  • 1 x Ring Muscle Up

Then 3 rounds of

  • 10 x V-Ups
  • 3 x Windshield Wipers (L+R=1 rep)

Results: Used 170lbs for the Deadlifts… challenging movement with the heavy weight and the RDL, which I don’t normally program. Metcon 6 rounds plus 6 reps.

Muscle Ups then Overhead Presses and Pullups

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EMOM for 12 miutes

  • 1 x Muscle Up

Then a Crossfit WOD from Instagram, for max reps

  • 3 min Strict Rng Pullups
  • 3 min Overhead Press @ 70% 1RM
  • 2 min Strict Ring Pullups
  • 2 min Overhead Press
  • 1 min Strict Ring Pullups
  • 1 min Overhead Press

Then as finsher… 3 rounds

  • 5 x TRX Pike Press
  • 10 x TRX Mountain Climbers (r+l=1 rep)
  • 15 seconds TRX Side Plank Left
  • 15 seconds TRX Side Plank Right
  • Rest 1 minute

Results: Did seated Muscle Ups as usual, went well. Used 100lbs/46kg for the Metcon 20-23-10-13-5-6 reps per round/totals 35 Pullups and 42 OHP (combo of Strict Press and Push Press).

Pause Back Squats then Bike, MUs and DL

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3 rounds

  • 8 x Pause Back Squat @ 50% of 3RM set last time

Then 5 rounds for time (time cap 30 min)

  • Bike 3k
  • 4 x Ring Muscle Ups
  • 10 x Deadlift @ 155lbs/70kg

Results: Used 55kg for the Back Squats, not too difficult. Metcon 3 rounds plus 1km at time cap. Still playing with zones… tried to keep the bike part in Whoop zone 3 (nose breathing only) so made for some slow going. Muscle Ups from floor.

Muscle Ups, Dips then Deadlifts and Thrusters

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EMOM for 10 minutes

  • 1 x Ring Muscle Up from Floor (see below)
  • 2 x Ring Dips

Then for time

  • 30 x Sandbag Thrusters
  • 5 x Touch and Go Deadlifts @ 220lbs/100kg
  • 25 x Sandbag Thrusters
  • 5 x Deadlift
  • 20 x Sandbag Thrusters
  • 5 x Deadlift
  • 15 x Sandbag Thrusters
  • 5 x Deadlift
  • 10 x Sandbag Thrusters
  • 5 x Deadlift
  • 5 x Sandbag Thrusters
  • 5 x Deadlift

Results: Muscle Ups went better than expected after not having done them for a while. Metcon 9:57.