Whether you’re working towards your first muscle-up or looking to make them more efficient, gymnastic drills are always beneficial. Check out our quick video on a drill you can do in and outside of class!
Warm-up
EMOM 9
1. 15/12 Cals on Rower
2. 12 False Grip Ring Rows
3. 15 Wallballs
Skill
Muscle-up
Ring Dip
Strength
1. Press
3-3-3-3
2. Push-press
2-2-1-1-1
WOD
40-30-20
Row/Ski for Calories
Wallballs
5-4-3 Muscle-ups after each round
Level 3- 15-12-9 Ring dips – check out this scaling option
Level 2- 10 Ring Dips after each round – check out this scaling option
Level 1-30-20-10; Ring or Bench Dips
ADV- 10-8-6 MUPs after each round
– Coaches Tip –
if you have gotten a muscle up in the past or can do a few, scale the number further, do 1 a round or give one good attempt at one. Banded Bar Muups or transitions are also an option depending on which one you would benefit more from.