MUSCLE-UP PROGRESSION
:15 ring support hold
3-5 kneeling false grip ring rows
3 kneeling muscle-up transitions
3×3 low-ring practice
3×3 kipping muscle-up practice
LOADING UP
2-3 sets:
5 deadlifts
5 overhead squats
RX
For time:
40 burpee box-overs (20/24 in)
30 deadlifts (135/185 lb)
20 overhead squats
10 muscle-ups
INTERMEDIATE
For time:
40 burpee box-overs (20/24 in)
30 deadlifts (85/115 lb)
20 overhead squats
5 muscle-ups
BEGINNER
For time:
30 burpee box-overs (16/20 in)
20 deadlifts (55/75 lb)
10 overhead squats
5 low ring foot-assisted muscle-ups
INTENDED STIMULUS
10:00-17:00.
Advanced athletes should push to go sub 10:00.
Burpee box-overs should take 2:30-3 or less.
Deadlifts and overhead squats should take :90-2:00.or less.
Muscle-ups should take no more than 3:00.
3-4:00 Flush on bike, rower
into.
Accumulate:
1:00 couch stretch/side
1:00 quad foam roll/side
1:00 press-up hold
3 minutes
Running Rowing-Biking-Ski-erg
Then
Over All Dynamic Body Activation
1 set:
30 jumping jacks
10 alternating elbow to instep
10 alternating scorpion stretches
10 alternating box step-ups (20/24 in)
1set:
10 burpees
10 good mornings (empty barbell)
10 alternating box step-ups (20/24 in)
2 sets:
10 deadlifts (empty barbell)
5 OH Squat (empty barbell)
5 burpee box jump overs (20/24 in)
– Rest 1:00 between sets.