Warm Up:
1 set:
1:00 row (conversation pace)
10 inch worms
1 set:
1:00 row (moderate pace)
10 push-ups
10 single-arm ring rows/arm
1 set:
1:00 row (workout pace)
10 sit-ups
10 hand-release burpees
Specific Warm-Up:
Muscle-Up Progression/Practice
WOD:
3 rounds for time and reps:
800/1,000-m row
2:00 ring muscle-ups
Intermediate:
3 rounds for time and reps:
800/1,000-m row
2:00 jumping ring muscle-ups
Beginner:
3 rounds for time and reps:
400/500-m row
2:00 low-ring muscle-up transitions
HOME WOD:
3 rounds for time and reps:
1,000-m run
2:00 handstand walk
– Score is total time and distance walked.
Movement scaling options:
Row: Distance, bike, SkiErg
Ring Muscle-Up: Jumping ring muscle-up, banded muscle-up, low ring muscle-up transitions
Partner option:
6 rounds for reps with a partner:
Partner 1: 400/500-m row
Partner 2: Max ring muscle-ups
Cool down :
1 set:
200-m recovery walk
1:00 forearm stretch against wall/side