Warm Up:
1 round:
200-m run, slow
10 high ring scap pull-ups
3 rounds:
:30 running position drill per leg
:30 running in place drill
:30 partner falling drill
100-m run
1 round:
200-m run, faster
10 high ring kip swings
Specific Warm-Up:
Muscle-Up Progression
PARTNER WOD:
AMRAP 15 with a partner:
10 muscle-ups
200-m run with a partner
– One partner works and one rests during the muscle-ups.
Intermediate:
AMRAP 15 with a partner:
10 low-ring muscle-up transitions
200-m run with a partner
– One partner works and one rests during the transitions.
Beginner:
Same as Intermediate
HOME WOD:
Equipment:
AMRAP 15 with a partner:
10 DB devils presses
200-m run with a partner
– One partner works and one rests during the devils presses.
– Use two DBs.
Bodyweight:
AMRAP 15 with a partner:
16 double-push-up burpees
200-m run with a partner
– One partner works and one rests during the double-push-up burpees.
– Use two DBs.
Movement scaling options:
Muscle-up: Chest-to-bar pull-up, kipping pull-up, jumping muscle-up, low ring transition
Run: Substitutions
Individual option:
AMRAP 10:
5 muscle-ups
200-m
– Scale muscle-up to 10 chest-to-bar or kipping pull-ups.
Post-Workout Skill Work:
4 sets:
:20 ring dips
:10 rest