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-UpComplete 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