Tag Archives: Muscle Ups

Jumping MUs then Dips, Deadlifts, Barbell Rows and Burpees

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Take 15 minutes and try this out

  • Knee Ups to Inverted Hang with Planche Descent

Then 5 rounds of

  • 3-5 x Jumping Muscle Ups

Then 6 rounds for time

  • 10 x Dips
  • 8 x Deadlift plus Bent Row @ 120lbs
  • 6 x Burpees

Then accumulate 50 reps for

  • Russian Twist @ 14kg

Results: First part was ugly. Completed about 6 reps. jumping Muscle Ups worked fine. Metcon 13:53.

Muscle Ups and Dips then Row, Pushups and Deadlifts

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Accumulate

  • 30 x Jumping Muscle Ups

Then EMOM for 10 minutes

  • 5 x Weighted Dips @ 10kg

Then AMRAP in 15 minutes of

  • 50 x Double Unders
  • 40 x Situps
  • 30 x Dynamic Pushups
  • 20 x Deadlifts @ 135lbs

Results: Broke Muscle Ups into sets of 5. Should have gone heavier on the Dips… finished all 10 rounds no problem… next time 20kg. Metcon 2 rounds plus 85 reps.

Muscle Ups then Row

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Take 20 minutes and work on Bar Muscle Ups.

  • Strict Pullups (Body Weight and Weighted)
  • Chest to Bar Pullups
  • Muscle Ups
  • Deep Bar Dips

Then 3 rounds

  • 3 x Weighted Pullups @ 10kg

Then for time

  • Row 4k (try to keep each 1k split at the same pace throughout)

Results: Took some time but got some nice symetric muscle ups. Row in 17:04.

Snatch Practice then Muscle Ups and Plate Walks

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5 rounds

Then 5 rounds, focus on form, rest as needed.

  • 3 x Bar Muscle Ups
  • 5 x Plate Walks

Cash out

  • Row 1500m

Results: Muscle Ups were sloppy but still work. Row in 5:57 (ca. 2:00/500m pace).