Friday

220722

Workout of the Day

35

Complete as many rounds as possible in 15 minutes of:

12 muscle-ups
36 kettlebell swings

♀ 24-kg KB ♂ 32-kg KB

Post rounds completed to comments.
Compare to 200724.


Scaling:
If you do not yet have a muscle-up, read "The Muscle-up" and practice the transition from the pull-up to the dip. During the workout, modify the movement to a pull and a push.

Intermediate Option:
Complete as many rounds as possible in 15 minutes of:
7 muscle-ups
36 kettlebell swings

♀ 20-kg KB ♂ 24-kg KB

Beginner Option:
Complete as many rounds as possible in 15 minutes of:
12 ring rows + 12 jumping dips
21 kettlebell swings

♀ 12-kg KB 16-kg KB

The Muscle-Up

The muscle-up is astonishingly difficult to perform, unrivaled in building upper body strength, a critical survival skill, and most amazingly of all, virtually unknown.

Read the articleThe Muscle-Up

Comments on 220722

39 Comments

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Jade Teasdale
July 30th, 2022 at 2:29 am
Commented on: Workout Tips

5 rounds RX

with a 40# KB

My 2 Favorite Movements! 😎

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Mike Scott
July 30th, 2022 at 12:25 am
Commented on: 220722

Scaled to 7 kipping pull-ups, 7 kipping ring dips & 36 kb swings w/ 35 lbs. and got through exactly 3 rounds

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Ralph Keeley
July 28th, 2022 at 5:28 am
Commented on: 220722

M/36/6'/176#


15 AMRAP

7 strict ring muscle-ups

36 KB swings 53-lb.


3+2


Deo gratias

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Anton Gross
July 26th, 2022 at 3:46 am
Commented on: 220722

M/48/138 lbs/ 5’-6”

completed 3 rounds with about :50 left. I was pretty tired as it was super hot out and I had already done a ton of other sports and run the dog long so I stopped.

i went out a little too fast.

Typically broke up MUs into 3 sets of 4 reps. I would typically break up the LB swings into 14/12/10. I used the heaviest KB I have which is 24 KG or 1.5 pood.

good different mix. Fun workout.

(edited)
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Christian Simpson
July 25th, 2022 at 8:35 pm
Commented on: 220722

Today: SC 7/7 PU/bar dips 60# Russian

3+7/7/20

7/24/20: Sc to Banded bar MU (black and grey)/Russian KB swing 50#...2+9/-

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Alexandre Beaulieu
July 25th, 2022 at 3:05 pm
Commented on: 220722

3rnds Rx

M/35/197

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Coastie Nick
July 24th, 2022 at 2:53 pm
Commented on: 220722

Scaled/subbed due to equipment constraints:


15 min AMRAP of:

12 bar MU’s

36 KB swings at 50#


4 rds


200724 (same scale): 3 rds + 23 reps

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Rebekah Moir
July 24th, 2022 at 1:28 am
Commented on: 220722

I don’t have the equipment to do muscle ups for the beginner options so I did 12 20lbs flat dumb bell squeeze bench presses, 12 40lbs bent over rows, and then the 36 20lbs dumbbell swings ( I also don’t have kettlebells) all in all I got 9 swings away from four rounds.

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Troy Bruun
July 23rd, 2022 at 8:02 pm
Commented on: 220722

15 min AMRAP:

5rds+ 28reps Jodi: 7rds


7 Seated MU Prog. 6 Ring Row/JDip

36 KB swing (53lbs) 21 KBS(26lbs)

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Kayla Tocco
July 23rd, 2022 at 7:47 pm
Commented on: 220722

Beginner modified:


12 inv rows (don’t have rings) + 12 reg dips

21 kb swings 20lbs


8 rounds + 3 rows

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James Gentile
July 23rd, 2022 at 6:58 pm
Commented on: 220722

Completed 7/23 a.m. Vacation subs. x12 50lb DB Devil Press, 24 kg KG swings (American).


3 rounds + 3 Devil Presses


Never tried those presses before, what an ass kicker! Wanted a suitable sub for the MU's and I think these did the trick.

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Antonio Alves
July 23rd, 2022 at 2:08 pm
Commented on: 220722

Modified

--

Complete as many rounds as possible in 15 minutes of:


12 inverted rows

12 bench dips

36 DB swings @ 15 kg KB


4 rounds + 12 rows + 12 dips

--

Peace.

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Luis Oliveira
July 23rd, 2022 at 12:29 pm
Commented on: 220722

Intermediate


3 rounds + 25 reps


https://youtu.be/mC2rQIUjbxo

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Aaron Brumit
July 23rd, 2022 at 4:11 am
Commented on: 220722

modified to:

On a bar, 14 strict pull-ups + 14 strict dips below parallel

36 kb swings (Russian)


3 rounds + 2 pu/2dips


For kb swings I used 55lbs first 2 rounds and switched to 35 lbs on round 3 to maintain intensity.

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Mike Munsee
July 23rd, 2022 at 1:09 am
Commented on: 220722

M 51/205/6’

Subbed jumping bar muscle ups for muscle ups. Kettlebell swings @#55. 3+8.

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Derek Eason
July 22nd, 2022 at 11:48 pm
Commented on: 220722

Rx 3 rounds + 12 MU + 32 KB swings



*4/4/4 on MU

*12/12/12 on Swings, except last round 6/6/8/12

*Muscle-ups on Long Straps

(edited)
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Steve Day
July 22nd, 2022 at 9:52 pm
Commented on: 220722

Scaled to:

assisted bar mu

50lb db swings


3 rounds + 3 mu

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Shane Azizi
July 22nd, 2022 at 9:44 pm
Commented on: 220722

2 rounds Rx

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Mateusz Sobanski
July 22nd, 2022 at 9:31 pm
Commented on: 220722

Beginner Scaled

15 min AMRAP

12 Horizontal ring row into 12 jumping dips (negatives)

21 KB swings (20kg)


5 rounds 12 rows 9 dips


Grip was virtually gone after each round going into the rows. Why is it suddenly so hard to raise y hands up? :D

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Lincoln Kerger
July 22nd, 2022 at 8:25 pm
Commented on: 220722

Scaled/subbed, 15 minute AMRAP

12 Jumping CTB Pull-ups

12 Ring Dips

36 DB Swings (35#, heaviest I have, no KBs)

4 rounds

(edited)
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Salvador Guevara
July 22nd, 2022 at 8:16 pm
Commented on: 220722

4 rounds pull ups and dips, 1st round 35 lb kb, last 3 rounds 25 lb kb

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Jonathan Elmore
July 22nd, 2022 at 4:50 pm
Commented on: 220722

4+12,12,12 Used 24kg KB did 12 PU and 12 Dips

Afternoon 8 Ring PU, 8 PU, and 12 KB 24kg 8 rounds

Wife 12 Ring Rows, 12 Jumping Dips, 21 KB 8 lbs 5 rounds

(edited)
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Mike Andridge
July 22nd, 2022 at 4:29 pm
Commented on: 220722

Scaled to

15 min amrap

12 ring rows

12 push ups

36 kbs 53#

5 rnds as the buzzer went off.

m/52/175

Front of right shoulder felt off during mu/ring dip warm ups so I modified--push ups felt ok

compare to notes (not really apples to apples)

Scaled to

15 min amrap

15 strict ring dips

36 American KBS 53#

3 rnds plus 15 dips/24 kbs

m/50/175

For my notes.....my son came over yesterday and we did lots of weighted pull ups and barbell rows, so I bailed on the mu

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Kobe Breazeale
July 22nd, 2022 at 4:14 pm
Commented on: 220722

Complete as many rounds as possible in 12 minutes of:

6 Pull-ups

36 kettlebell swings (35lb)


I miss read the time and only did 12 minutes.


3 plus 2 pull-ups


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Sam K
July 22nd, 2022 at 3:58 pm
Commented on: 220722

Almost Rx

Using high rings outside and still new to ring muscle ups(unable to string together). Gave each round at least 12 good attempts actual "good" reps likely 10,9,5. Used strapped together plates for 70lb "kettle plate swings"

2 rounds + 9


M/30s/225lbs

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Az Native
July 22nd, 2022 at 3:50 pm
Commented on: 220722

At work, subbed 12/12 C2B pull-up/ring dip for MU, used 1.5pd KB.

3 rounds plus 3/3.

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Michael Arko
July 22nd, 2022 at 3:43 pm
Commented on: 220722

Subbed like this

15 mins AMRAP of

3 rounds of 6 pull-ups + 6 assisted ring dips (from 1/2-squat to full extension)

36 kettlebells, 1.5 pood


7 short of 3 rounds: 2 rounds + PU/dip + 29 kettlebells = 209 reps


Last time: 12-PU+12-dip (no assist), same KB = 5 short of 3 rounds = 175 reps. Easier dips today, but way more reps, and again finished just shy of 3 rounds. WAY better.

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Charles Meyers
July 22nd, 2022 at 12:29 pm
Commented on: 220722

Complete as many rounds as possible in 15 minutes of:

12 ring rows + 12 jumping dips

21 kettlebell swings 44 lbs

6rds+29 reps

(edited)
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Bert Trabing
July 22nd, 2022 at 11:12 am
Commented on: 220722

Age-33

Weight-175

Height-5’8”

RX- No (Intermediate)


4+25KBS


*Showing round 3

https://vimeo.com/732421275

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Joshua Brown
July 22nd, 2022 at 4:39 am
Commented on: 220722

6 pull ups

15 KB swing 55lbs

7 rounds

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Daniel Pentecost
July 22nd, 2022 at 4:18 am
Commented on: 220722

5 rounds


12+12 ring row into jump dip


36 kettle bell swings. Forgot to look at the weight.

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Bert Trabing
July 22nd, 2022 at 1:14 am
Commented on: 220722

😬 excited for this one!

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Chris Sinagoga
July 22nd, 2022 at 1:05 am
Commented on: 220722

Champions Club Scaling Notes


RANT

Nothing to rant about


WORKOUT THEMES

Weightlifting and gymnastics. High volume, pulling with skill, scaling an obstacle, jumping with weight and rhythm, core to extremity, grip strength.


SHORT MEDIUM LONG


LIGHT


MEDIUM

x

HEAVY


I WANT INTENSITY SCALE

Sub 16 burpees for muscle-ups and practice your muscle-up stuff in the warmup


I WANT TO PRACTICE THIS STUFF SCALE

10 rounds of:

2:00 muscle-up practice

20 kb swings


STRENGTH SCALE

Pick a number of each you can do unbroken for 10 minutes. So maybe AMRAP in 15 minutes of 3 muscle-ups, 15 kb swings


MY STUFF

Did AMRAP in 15 minutes of 3 assisted strict muscle-ups, 12 kb swings with Ol' Red. Didn't count rounds. Not a burner but not quite a box-checking day


GENERAL FEAR LEVEL: 7?

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Chris Hiles
February 21st, 2022 at 2:13 pm
Commented on: Muscle-Up Progression on Low Rings

Thanks for the concise and very useful info & drills with a hidden bonus of learning a new word, "comfortability"!

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Travis Anderson
June 20th, 2021 at 6:34 pm
Commented on: Muscle-Up Progression on Low Rings

Hidden progression: position at 5:50 if we were to run a ring row with our feet that far forward in the false grip for sets of 8-12, with the mindset of turning it into a muscle up.

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Hershel Praeger
June 14th, 2021 at 9:56 am
Commented on: Muscle-Up Progression on Low Rings


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Hershel Praeger
June 14th, 2021 at 9:56 am
Commented on: Muscle-Up Progression on Low Rings

Very helpful tutorial

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Juriy Zaytsev
June 9th, 2021 at 2:21 am
Commented on: Muscle-Up Progression on Low Rings

Very good muscle-up progression, and good to see the health benefits of wearing the masks.

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Stephen Angove
June 9th, 2021 at 12:53 am
Commented on: Muscle-Up Progression on Low Rings

Very good muscle-up progression, but there is no health benefit in wearing the masks.

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