Warm Up:
1 set:
5 inchworms + 3 push-ups/rep
:30 shoulder taps
15 hollow rocks
15 supermen
:30 kip swings
Specific Warm-Up:
Kipping muscle-up Progression
WOD:
For time:
10 ring muscle-ups
150-ft single-arm DB overhead walking lunge (25/35 lb)
800/1000-m row
150-ft single-arm DB overhead walking lunge (25/35 lb)
10 ring muscle-ups
Intended Stimulus: 10-15 Minutes
Intermediate:
For time:
10 jumping ring muscle-ups
100-ft single-arm DB overhead walking lunge (25/35 lb)
800/1000-m row
100-ft single-arm DB overhead walking lunge (25/35 lb)
10 jumping ring muscle-ups
Beginner:
For time:
10 low-ring transitions
100-ft single-arm DB overhead walking lunge (10/15 lb)
600/750-m row
100-ft single-arm DB overhead walking lunge (10/15 lb)
10 low-ring transitions
HOME WOD:
Equipment:
For time:
20 deficit push-ups (2/4 in)
150-ft single-arm DB overhead walking lunge
1,000-m run
150-ft single-arm DB overhead walking lunge
20 deficit push-ups (2/4 in)
Bodyweight:
For time:
20 deficit push-ups (2/4 in)
150-ft overhead weighted lunge
1,000-m run
150-ft overhead weighted lunge
20 deficit push-ups (2/4 in)
Movement scaling options:
Muscle-up: Reps, jumping muscle-ups, low-ring transitions
Single-arm DB overhead walking lunge: Load, distance
Row: Distance, substitutions
Partner option:
10 synchro muscle-ups
200-ft single-arm DB overhead walking lunge (25/35 lb)
800/1,000-m row
200-ft single-arm DB overhead walking lunge (25/35 lb)
10 synchro muscle-ups
– Split the lunges and the row.
– One person works while the other holds a 25/45 lb plate overhead.
– Muscle-ups may be performed on a combination of the rings and a bar.
Post-Workout Skill Work:
Accumulate:
50 GHD sit-ups
50 med-ball twists (14/20 lb)