Warm Up:
1 set:
:30 alternating back rack lunges
:30 push-ups (from knees as needed)
:30 air squats
:30 burpees
:30 PVC good mornings
:30 PVC pass throughs
Specific Warm-Up:
Muscle Up Progression
WOD:
6 x 2:00 min rounds:
5 deadlifts (heavy)
Max muscle-ups in the remaining time
– Rest 1:00 between rounds.
– Score both the deadlift and muscle-up (reps).
Intermediate:
6 x 2:00 min rounds:
5 deadlifts (heavy)
Max low ring muscle-up transitions in the remaining time
– Rest 1:00 between rounds.
– Score both the deadlift and muscle-up (reps).
Beginner:
Same as Intermediate.
HOME WOD:
Equipment:
6 x 2:00 min rounds:
10 double-DB deadlifts
Max wall walks
– Rest 1:00 between rounds.
– Touch all 4 heads of the DBs to the floor for the deadlifts.
Bodyweight:
6 x 2:00 min rounds:
10 alternating weighted single-leg squats
Max wall walks
– Rest 1:00 between rounds.
Movement scaling options:
Deadlift: Load, DB options, sumo deadlift
Muscle-Up: Jumping muscle-ups, low ring transitions
Limited equipment option:
EMOM 18:
Min. 1 | 5 deadlifts
Min. 2 | max-rep muscle-ups
Min. 3 | rest
– Stagger the class into groups of 2 or 3 and start each group on a different station.
Cool down:
2 sets:
:30 banded shoulder stretch/side
:30 banded tricep stretch/side