Warm Up:
Snatch warm-up
Specific Warm-Up:
Running Prep:
2 rounds:
25-ft down and back:
2 shuttle-runs, slow
Bear crawl (down)
Inch-worms (back)
Crab walk (down)
Burpee broad jump (back)
Spiderman twists
Walking lunges (back)
Muscle Up Progression
WOD:
EMOM 12:
Odd min | 3 ring muscle-ups
Even min | max shuttle runs
– 1 shuttle = 25 ft down + 25 ft back
Intermediate:
EMOM 12:
Odd min | 1 ring muscle-up
Even min | max shuttle runs
– 1 shuttle = 25 ft down + 25 ft back
Beginner:
EMOM 12:
Odd min | 3-6 low ring muscle-up transitions
Even min | max shuttle runs
– 1 shuttle = 25 ft down + 25 ft back
Home Workout:
EMOM 12:
Odd min | 3 wall walks
Even min | max shuttle runs
– 1 shuttle = 25 ft down + 25 ft back
Movement scaling options:
Ring muscle-ups: Low ring muscle-ups, foot-assisted muscle-ups
Shuttle runs: Single-unders, C2 Bike calories to work around limitations
Cool down:
1 set:
200-meter cooldown walk
1:00 double-forearm stretch