Tag Archive: muscle-up


Nate
Complete as many rounds as possible in 20 minutes of:
2 muscle-ups (or sub 4 pull-ups and 4 dips)
4 handstand push-ups
8 kettlebell swings (2/1.5)

OR

Cindy
Complete as many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 squats

Feb. 18

7 minute AMRAP

5 thrusters (115/65)

3 muscle-ups

Jan. 6

3 rounds for time:

50 squats

12 deadlift (225/115)

7 muscle-ups

Dec. 10

As many muscle-ups in 8 minutes,

BUT, complete the following first:

4 rounds:

12 shoulder to overhead (115/65)

50 double-unders or singles

 

Post number of completed muscle-ups to comments

 

Oct. 10 | Test 3

Test 3

Tabata Squat
Max reps of Muscle-ups in 4 minutes

If unable to perform muscle up, sub pull-ups.

 

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Begin time for muscle-ups immediately after the last 10 second rest interval. Test score equals Tabata score multiplied by number of muscle-ups completed.

Five RFT:
5 muscle-ups
10 overhead squats, 95 lb
15 knees-to-elbows
20 GHD sit-ups