Muscle Up Practice / Variations
Beginners: 7 Ring Transitions to Dip
Intermediate: 1 Seated/ Assisted Ring Muscle Up + 6 C2B Pull Ups
Rx: 7 Ring Muscle Ups
5 RFT (20 min TC)
*** Intended Stimulus ***
15:00 – 20:00 minute workout
Keep moving / steady pace
Muscle ups should be completed in 1 - 2 sets
Rx:
7 Ring Muscle Ups / 1 Seated or Assisted Ring Muscle Up + 6 C2B Pull Ups
21 Burpees
Scaled:
7 Ring Transitions to Dip / 7 Jumping Pull Ups + 7 Bench Dips
12 Burpees
EMOM x 10:
3 Touch & GO Power Cleans for Load
Straight Into: 40 on / 20 off x 10
· HSPU / DB Shoulder Press (aiming for 5 – 10 reps)
· DB Renegade Rows (aiming to move for most of the interval)
Cool Down:
· :30 Child Pose
· :30 Samson Stretch / Leg
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