A. Choose from one of the following:
1. 30 Muscle-ups for time (10 min cut off).
2. 30 Muscle-ups for sets (10 min cut off).
3. EMOM for 10 min – Muscle-ups or Pull-ups (choose own movement and reps).
4. 5 x sets assisted reps (on 2 min cycle).
*choose the option that is most appropriate to your current level of ability and goals.
B. Four rounds:
1 min. Burpees (jump to 6″ target)
1 min. Rest.
For those of you going for 30 muscle ups for time – don’t cook yourself in the first set. If you pull off the rings a couple of reps before failure your recovery time will be much quicker and your subsequent sets will be bigger. Also don’t forget false grip. While the no false grip kipping MU might feel fast, it’s a bloody big movement that takes a lot of energy and coordination which can be hard to string together when you’re near your redline. The false grip MU allows you to rely more on upper body strength rather than having to swing your entire body through orbit to get it over the rings.
Try starting out with a large first set that is still a few reps below your failure point and then hesitate to have a good rest (15-30 seconds) before you get back up for your second set. Once you get past 20, feel it out from there and don’t be afraid to revert back to one rep at a time in false grip.
