Workout of the Day


For time:

30 strict muscle-ups

Post time to comments.
Compare to 160820.

Reduce the difficulty so that you can perform multiple reps unbroken when fresh, but not necessarily attempting to string sets together for the entire workout. Ideally, comple all reps in 15 minutes or less. All athletes should choose modifications that work both pulling and pushing strength.

Intermediate Option:
Complete as many reps as possible in 15 minutes:
Strict muscle-ups

Beginner Option:
10 rounds for time:
3 ring rows
3 push-ups

The Strict Muscle-Up


The muscle-up is a movement that transitions from a hanging position below the rings to a supported position, arms extended, above the rings. It is a combination movement containing both a pull-up and a dip. Far from a contrivance, the muscle-up is hugely functional. With a muscle-up, you’ll be able to surmount any object on which you can get a finger hold — if you can touch it, you can get up on it. The value here for survival, police, firefighter, and military use is impossible to overstate.

WatchThe Strict Muscle-Up

Comments on 210924


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Manchild Manchild
February 27th, 2022 at 4:39 pm
Commented on: 210924

30 weighted pull-ups & dips, 25#


(PR: 9:06, but better than last time)

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Sebastian Wieczorek
November 16th, 2021 at 8:29 am
Commented on: 210924

November 14th, 2021; forenoon

wu: bike, slips, sg db

wod: 30 rnds

1 str. ring pull up

1 str. ring dip

rest as needed

off the clock, focus on tension

post: ski, bike

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Jeff Chalfant
October 15th, 2021 at 9:36 pm
Commented on: 210924

8:39 rx’d (no kip but feet came up during transition) Started with 5-3-2-2-2, then singles...failed on rep 24 and slowed down.

Warmup and accessories from CAP: 18-22-10 RhLR/10-10-10 db h. M. Cleans w/50’s


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Morgan Greene
October 4th, 2021 at 8:21 pm
Commented on: 210924

Strict dips but not the pull! 7:17

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Ralph Keeley
October 3rd, 2021 at 12:00 am
Commented on: 210924


10:23 Rx

(Set of four to begin, then doubles through first 20 reps. Ten singles to finish.)

Deo gratias

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Leonel Manzilla
October 2nd, 2021 at 10:09 pm
Commented on: 210924


85 reps, in rounds, each round to failure

Ring chest parallel pullups

Transition from parallel to ring dip

Hollow strict ring dips

After WOD 15 minutes jumping the rope

Male 23y 175cm 83kg

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Jeffery Powell
September 30th, 2021 at 1:58 pm
Commented on: 210924

Complete as many reps as possible in 15 minutes:

3 kipping pullups

3 dips

9 total rounds -- 54 total reps

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Courtney Guthrie
September 28th, 2021 at 10:11 pm
Commented on: 210924

6:20 s

leg assisted & small jump dips


CrossFit AFK

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Jeffrey Howard
September 28th, 2021 at 1:55 am
Commented on: 210924


CrossFit AFK

12:19 - Rx

(Don't have a previous score for 30 strict muscle-ups. Completed the first 15 in about 5-minutes with sets of 3 and then fell off after that. Took another 5ish minutes to do the next 10 in sets of 2. Then went for 5 singles in the last few minutes.)

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Damien Leroux
September 26th, 2021 at 12:05 pm
Commented on: 210924

Rx : 5’32 no focus

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James Gentile
September 25th, 2021 at 6:03 pm
Commented on: 210924

equipment/skill/safety sub.

10 rounds: x5 strict pull-ups, x5 bar dips (feet on box)


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Fabian Delaflor
September 25th, 2021 at 12:31 pm
Commented on: 210924

15 minutes of

10 strict pull ups

10 ring dips

4 rds +10 pull ups


(5x) 10 #35db row

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QiHui Xing
September 25th, 2021 at 11:54 am
Commented on: 210924
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Nicole Deaver
September 25th, 2021 at 10:20 am
Commented on: 210924

I just practiced muscle up progressions.

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Steve Day
September 24th, 2021 at 11:15 pm
Commented on: 210924

Scaled to 30 min of strict mu practice

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Michael Newton
September 24th, 2021 at 8:48 pm
Commented on: 210924

No rings, so did a scale from Steve with the renegade rows

20min amrap

run 200 with child in stroller (happiness, and crabbiness averted)

10 Renegade rows (30s, heaviest I have)

5 rounds

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Brian Louchis
September 24th, 2021 at 8:35 pm
Commented on: 210924


strict MU from seated

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Christian Simpson
September 24th, 2021 at 8:16 pm
Commented on: 210924

Sc to 30 band bar MU (grey+orange)...9:55

3/08/2021: 30 band bar MU (black)...11:40

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Charlie Pokorny
September 24th, 2021 at 6:51 pm
Commented on: 210924

8:56 Rx'd

MU felt good today


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Coastie Nick
September 24th, 2021 at 6:25 pm
Commented on: 210924

Equipment scale: 30 Bar MUs.

First five strict (although I chicken-wing’d a bit), last 25 w/kip. 6:47

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Antonio Alves
September 24th, 2021 at 5:51 pm
Commented on: 210924



AMRAP in 15' of:

10 inverted rows

10 bench dips, feet elevated

SCORE: 10 rounds in 14' 24''


5 km run as warm-up

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Jim Rix
September 24th, 2021 at 5:35 pm
Commented on: The Strict Muscle-Up

That looks effortless. Wow.

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Jim Rix
September 24th, 2021 at 5:33 pm
Commented on: 210924

Did yesterday’s squat workout. Results there.

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Dave DeCoste
September 24th, 2021 at 5:31 pm
Commented on: 210924

11:58 Rx

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Sam K
September 24th, 2021 at 4:34 pm
Commented on: 210924

Bottom of rings at eye level(highest I can make them in basement), lean back with feet on ground, strict dip up, drop down

3:14 to get to 30, had 42 reps by 5:00


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Charles Meyers
September 24th, 2021 at 1:33 pm
Commented on: 210924

Complete as many reps as possible in 15 minutes:

L-Sit Banded muscle ups

15 min.28 reps

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Michael Arko
September 24th, 2021 at 1:03 pm
Commented on: 210924

9 rounds of

5 strict pull-ups

5 strict dips assisted*


*1 heel on a box, to support full range of motion

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Matthew Moran
September 24th, 2021 at 12:49 pm
Commented on: 210924


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Mike Andridge
September 24th, 2021 at 10:34 am
Commented on: 210924

Scaled to

30 strict mu w/ heels resting on end of a heavy bag



@ Charlie P

Great improvement from yesterday's wod! wow.

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Charlie Pokorny
September 24th, 2021 at 6:53 pm

Thanks Mike!

I'm happily surprised my strength numbers are still going up in my 50s (thank you crossfit).

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Richard Norris
September 24th, 2021 at 10:18 am
Commented on: Olympic Medal: Check. Next Up? Muscle-Up.

As a swim and CrossFit coach, I can wholly endorse the benefits of CrossFit for swimmers. I aspire to get more swimmers / clubs / the sport to buy in to CrossFit for their General Physical Preparedness.

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Joe Conradi
September 24th, 2021 at 10:08 am
Commented on: 210924

Scaled to:

30 30# weighted strict dips and strict pull-ups

(alternating sets of 5)


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Chris Sinagoga
September 24th, 2021 at 4:59 am
Commented on: 210924

Champions Club Scaling Notes


Nothing to rant about


Testing upper-body strength by removing the skill component and adding a major stamina factor.


Scale the specifics (upper-body pull/push) or scale the general (clearing an obstacle)?


AMRAP in 20 minutes of:

Run 200 meters

[insert something on the rings]


AMRAP in 15 minutes of:

8 strict pull-ups

8 strict dips


8 rounds of:

8 burpees

1 rope climb

*rest 1 minute between rounds

**practice muscle-up progressions in warmup


Upper-body - Pick a benchmark running distance you want to test, but do a 1:00 hollow hold and 100 squats and immediately before you start.


I have a sudden urge to want to do a strict muscle-up without a false grip. So spread over the course of the day I probably did about 50 on low-hanging rings with my toes touching the ground.


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Steven Thunander
September 24th, 2021 at 2:00 am
Commented on: 210924

Globo scale: if you have rings or the gym has some, go as Rxed or follow the scaling listed. You can also work on progressions for 15 minutes and then work strict false grip pullups and deep ring dips. If no rings are available but a TRX is do 10 rounds 3 strict chest to bar pullups and 3 deep TRX dips. No TRX? Then do 10 rounds of 3 weighted bar dips 15/25lbs dumbbell or dip belt, and 3 strict chest to bar pullups. Unweighted (such as at Planet Fitness or hotel gym with a power tower) go AMRAP 15 3 strict pullups 3 strict dips. If dumbbells are the only things available do AMRAP 15 renegade rows 35/50lbs (pushup on dumbbell, then row right, then row left). Keep a good plank throughout the movement.

Bodyweight/ equipmentless scale: If you do not have rings to hang and a power tower or somewhere to do dips do the AMRAP 15 3 strict pullups/dips option. No dip bar? Do 6-8 hand release pushups per round. Railing only? Do 6-8 bodyweight rows. None of this available? Hang a towel on a sturdy tree branch and do 2-3 towel pullups and 6-8 HRPU per round.

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Antonio Alves
September 24th, 2021 at 5:47 pm

No excuses for not working out! 💪 👍. Thanks for the great tips.

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Chris Sinagoga
April 25th, 2019 at 3:07 am
Commented on: The Strict Muscle-Up

Good Lord that looked gorgeous.

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Andrew Hendel
April 25th, 2019 at 12:43 am
Commented on: The Strict Muscle-Up

Go Pamela!

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