10 rounds for time of:
5 back squats
3 muscle-ups
♀ 155-lb barbell
♂ 225-lb barbell
Post time to the comments.
Stimulus and Strategy:
Today's workout involves a challenging load on the back squat, combined with a high-skill gymnastics movement — both for a significant number of reps. The back-squat loading should be moderate to heavy and achievable for 5 reps on each round, but also challenging. It is recommended to take a little rest before unracking the bar and completing your reps. The muscle-up volume is challenging, but the goal is for 3 reps to be completed consecutively.
Intermediate option:
10 rounds for time of:
5 back squats
1 muscle-up or 3 false-grip chest-to-rings pull-ups
♀ 105-lb barbell
♂ 155-lb barbell
Beginner option:
7 rounds for time:
5 back squats
3 muscle-up transitions
♀ 35-lb barbell
♂ 45-lb barbell
Resources:
The Back Squat
The Kipping Muscle-Up
Low-Ring Muscle-Up Scaling
Find a gym near you:
View the CrossFit map
Comments on 260206
189 Comments
28:02
28:02
11:49
Back squat @70kg
C2B (no MU)
8-10 round- 80kg
3 muscle ups
32:12
10 x BS 35kg/77#
3 x chin up grip chest to back squat bar. Toes floating.
Chose the perfect weight. Challenging but achieved! Proud of my progress.
M/40/6’/177#
10 rounds for time of:
5 back squats
2 strict muscle-ups
185-lb. barbell
10:54
Five rounds in 5:12. Squats could have been a bit bit heavier. Most rest came after first MU each round.
Deo gratias
7:29, used 155lb and bar muscle ups
3 pull ups
(+ medium band assistance)
3/3/3/3/2+1/1+2/0+3
15 pull ups
6 medium band
https://youtu.be/0aiQ5JDgLZo?si=7yKUOPjroblcUG9S
1 : 5 BS @70kg
2 : 3 bar MU
5reps * Strict Pull Ups
10 Rds - 17 mins.
(should have increased the load on the BB squat to 135 in hindsight.)
27min
10 rounds for time of:
5 back squats
1 low ring strict muscle-up
♂ 27-kg dumbbells
18'06''
Procrastinated this for a few days... doing these at home with adjustable dumbbells is no fun
Muscle Up 3 reps
Time: 8:48
Site would not accept my log on Friday. Here's my score from then:
10 rounds of
5x 155-lbs back squats
5x pull-ups
5x ring dips from part-squat
7:43
BMU
Beginner - 7 Rounds for Time
- 5 Back Squats @ 45lbs
- 5 Ring Rows
- 5 Knee Push Ups
✨️12:22 (9 Weeks Postpartum)
5 back squats, 115#
1 MU
13:58
(easier than expected)
Rxd 26min
Muscle Ups from 400mm box
21:35
BS@70
Rx
11:57
5 back squats @70kg
3 pull ups
3 push ups
Time: 26:10
39 / M / 5'9" / 140lbs
105lb back squats
Strict pull-ups x3
Push-ups x5
19:21
10 rds
5 BS @ 145#
3 parallelets pass throughs
300-m run
15:30 RX
3 jumping pull up
end time: 7:45
Hi everyone, I'm a Master 40
WOD RX 21'55"
R1 1’26”
R2 2’20”
R3 2’38”
R4 2’33”
R5 2’17”
R6 2’12”
R7 2’18”
R8 2’15”
R9 2’08”
R10 1’56”
11:20
155lb BS
3 weighted pull-ups, 40lb DB
70kg barbell
I completed the intermediate workout, but I should have done the RX’d version.
M/50/200lbs
Intermediate - 5 back squats, 3 pull-ups, 3 push-ups.
-9:07
3MU>>3strict PU+3RD
18:52
110kg
12’23
10 rounds 5 back squats at 165#
7 rounds of 3 ring muscle up (l sit heel drag from the floor seated to support and lower then last 3 rounds chest to ring pull ups - focus on skills towards MU - hand to roll out legs mid squats to avoid aggravating an old knee injury
14:30
135 lbs
5 dumbells squats (13kg)
3 false grip chest to rings with assisted bands (green and red)
11:18 (9weeks postpartum)
14:22
185 lb squat
1 rmu each round
11.00
9:55 RX
*Intermediate+ — 8:22
M/34/5’9”/175#
*5 Back Squats @ 155# + 2 RMU’s
165#
Strict pull up
30 kg Dumbell back squat (5)
Jumping muscle up (1)
11:56
11:33. Replaced 3MU with 3C2B. I don't have ring MU and C2B are my worst pull-up variety. Squats felt heavy from the start, but managed to do them unbroken. C2B unbroken which I am very happy about. The slowest round(s) 1:16 and the fastest was 0:47. I did about 5 rounds of 3 low ring transitions during the WU though. Even those are tiring :)
Rx 15:21
Wore belt and knee sleeves. Neither is a strong movement for me, but still Really enjoyed this one.
16:54 com 205lb - RMU
13:07 RX squat weight 155 used false grip for muscle ups
Rx 15:35
(squats from the floor, no rack)
here’s the link to watch me STRUGGLE!
https://youtu.be/qIdN-y2ZLh0?si=rK6_oakZ7t5GblMr
From the floor is so much worse. Good on ya bro.
Wow. From the floor. You're a beast, Billups! Impressive!
3 ring pull-ups (plus 6 close false grip pull downs @ 90#s)
21:57
Beginner 6:18
Fast Christian!
Wow!! Super work.
Rx 8:52
*Unbroken Squats and Muscle-ups.
*Wore a Belt and Sleeves.
*That was a sick/fun workout!
Incredible, Derek, just incredible!
Stud! Great work my man!
Excellent!
Zoom Zoom.
Scaled
5 back squat @ 185
3 ring muscle up
15:46
Nice job!
6 strict pull-ups
17:58
Great!
No rack, modified to landmine set up 130#
BMUs: 3 pull ups + 3 dips on stall bars
(P/U toe assist & both moves = 1 rep)
9:41
*The Fall-Off was my soundtrack in honor of Chris. No specific spoilers, but it doesn't disappoint...
Awesome job, Favo!
Had to have Thunderstruck playing for this
I'm dying here Favo! Still holding off, but not sure how long it's going to last. Good to know you're a hip hop fan!
Favorite album is The Chronic but my wife disapproves…..
I needed some Primer 55
IF I’m able to do SJ, or whatever I do tomorrow, gonna try Fall Off. Don’t let me down, Favo!!
I'm not a fan of The Chronic like that. I respect it for the classic that it is, but I have Doggystyle and 2001 ranked way higher on my shelf
Definitely a fan, Chris, came up in Philly in 80s & 90s so old school, hanging at the Plateau, Run DMC @ the Civic Center etc., Forest Hill Drive is probably my favorite J Cole album. That said, my music taste is eclectic at best: full range, could be Kassi Ashton & Noah Kahan to Limp Bizkit Linkin Park Ludacris to Vivaldi. Lol. If it's music & I like it, I'm listening. All depends on my (many) mood(s).
Scaled
10 rnds
10 BS @ 155#
3 burpee/ strict ring- false grip pull ups
15:41
m/55/180
Burpees!!! 🎉
Well done, Mike!
Great job Mike, but pls don’t do burpees out of cycle. Favo will bubble over with glee.
Lmao, @ Jim! Bubbling over with burpee glee🤣
Scaled
10 RFT
5 BS (185#)
3 CTB pull-ups
3 Ring dips
12:04
Wasn’t sure I was even going to train today. But, by the end of the warmup I decided to scale as listed and get the work in. MUs aren’t possible for me in the garage (not that I really have them anyway) so did the usual sub/scale. Probably could have gone higher on the BS but didn’t want to push it with how the hammies and left wrist were feeling from Thursday.
Good work Lincoln.
Good job listening to the body & still hitting the intended stimuli!
Fir @nit gonna train,” that’s a heck of an effort. 👏🏼👏🏼
@185, 13:32
Rx’d: 18:42
All sets are broken, but lots of breathing between sets to ensure form and unbroken-ness.
M/ 42.5y/ 173lbs/ 68”
Very well done!! And breathing is good!
Nice work, amigo!
That’s kick arse, CN. And just saw your height. Can’t believe you’re doing full BJO’s. Serious props, hombre.
Sets were *unbroken.
Thanks, Jim! Only to a certain height lol
155lb
Did ring transitions
Rx at the public gym, BMUs
12:14
Nice!
Well done!
Real nice. 👍🏽
Rx 9:45 unbroken
Spicy for the grip actually
22:22
10 rounds for time of:
5 back squats (4x50kg + 6x45kg)
5 ring rows with controlled going down
♀ 50 kg
Back home, finally, for a while.
My squat rack includes my pull-up (and thus also ring dip) bar, so this was logistically a challenging workout...to say nothing of the work itself. So...
10 sets of 155# back squats, 30 sec btwn sets, then
5 rounds of 5 pull-ups and 5 ring dips, minimal rest btwn rounds
13:55
I feel bad for stopping the PU/dip work early, but my right shoulder was giving me the stink eye, so I surrendered.
Still, a lot of good work in this workout.
63/5'8"/160
Good work, brother
Nice work and way to listen to the body!
That's fantastic work especially after being away + extra reps on those pull up/dips that you did!
Rx 9:12
...and even faster! Fantastic, Ken.
Beach season
Cray
Holy hell
Wow!
Awesome!!!
Intermediate 8:35
Intermediate option: 11:05min.
M 53/79kg/175cm
10 rounds for time of:
5 back squats
3 jumping (from 20kg plate) ring muscle up
♂ 155-lb barbell=70kg
225 lb squat.
Strict chin ups
56 yo M/ 5'9"/ 148 lbs
Run 5K
24:24 (on treadmill)
rest 45 minutes
15:42
scaled to 115 lbs
Getting those runs in pre-WOD is impressive Quinn!
5 Back Squat 100kg
3 BMU
20’52 ❤️🔥
Scaled
10 rounds for time
5 back squat @135#
3 strict pull-ups
5:50
No wrap for knee and would go through roof if gym if I could do muscle ups 😁
Great work with the mods!
12:48
Backsquats 60kg
RMU 3
3 Weeks pregnant
I really enjoyed this one :) making use of what i can do, before belly gets bigger.
pull ups
9'27" RX
The first sub-10:00 of the day! That's fast, and great job!
⏱️ Zeit: 16:03
👤 47 Jahre | 97 kg | 1,82 m
10 Runden auf Zeit:
5 Back Squats @ 105 kg
3 hohe Pull-ups / Chest-to-Bar als Ersatz für Muscle-ups, da im Fitnessstudio die Deckenhöhe keine Bar-Muscle-ups erlaubt. Das Training wurde um 15:00 Uhr mitteleuropäischer Zeit absolviert.
60Kg bar
jump MU
14:19
10 rounds 5 Back squat 90kg + 3 box ring muscle Up
15:43 (195x5, 205x5, bar MUs)
Beginner option:
B.S.132.5 lbs
11:07
Scale/sub:
10 rds on every 2:00:
5 safety bar squats (160#)
1:00 row for meters (damper increase 1-10)
score: avg meters 261.4
Creative scale!
56M
9:41 intermediate w/ bar mu
5 back squat@135#
3 pull ups
3 dips
Add 3K run
7 rounds for time 22 min
5 back squats Barbell 35lb
Alternative for muscle up (no rings or bat)
8 renegade rows Db 15lb
185-lb squats
2 muscle ups each round
— 13:57
M33/6'/205
10:48 RX
Awesome
10 round
5 back squat @70kg
1 ring muscle up
total 13.01
5 back squat @47kg
3 rings pull up
16.16 mins, 26 yr
8 rounds @155
1 round 3 muscle ups
9 rounds assisted muscle ups 🥴🥴🥴
20 minutes, 66 yr old male
-10 DB front squats (35’s)
-10 TRX rows
-10 push-ups
8:56
10 rounds
5 squats 155#
3 strict pull-ups
On the 3rd day of a 3 day fast. Felt light headed so I passed and paused after each set to get oxygen to my head.
Damn, and smart thinking. Your body's gonna be craving protein after those squats.
155# squat 3 pull ups 13:50
Intermediate - 11 min
At the Y. Intermediate ish. X10: x5 225 lb BS. 1 BMU.
13:30
all BS unbroken. BMU are always one rep for me so to keep it moving I scaled those to intermediate reps. Weird rig here had me locking in mentally before each BMU.
whos the sub 10’s today?!?
Great work!
7:40
85lb x6. Front squat
Ring row x3 ring dip x3
7r/back squat(155lb),muscle up on the box
time: 1r/1:00,2r/1:05,3r/1:03,4r/55'56,5r/55'20,
6r/1:18(5 back squat,2 muscle on box)
7r/1:07(5back squat,4muscle up on box)
Back squats 115 pounds from the graund/ don’t have rack
5 dips
10 rounds
5 - BS 70kg
3 - C2B PU (1st round did 3 one hand MU)
TT -> 16:08
10 rounds for time of:
5 back squats 70kg
3 false-grip chest-to-rings pull-ups
13:28
10 rounds for time of:
5 back squats 100 kg
3 muscle-ups Transitions
16:55 in total
10 rounds for time of:
5 back squats
3 kipping chest to bar pullups
♀ 55-kg barbell
Time: 12:10.
Notes: slow pace - rest between movements - focusing on stringing together unbroken sets of C2B.
Rxd 28min
Champions Club Scaling Notes
RANT
Tomorrow (Friday) marks the arrival of an event I have been eagerly anticipating for a looooooooong time; it was announced 8 years ago, test-run 4 years ago, and recently there have been preliminary rounds teasing us for the real thing. It's one of those rare times when the entire country can all be fans of the same thing, all root for the same dude. And, of course, it's not just America: the entire world will be tuned in. It's cold as ice in the dead of winter but will make us sweat from pressing the rewind button over and over again; it will have acrobatics, tricks, and speeds never before seen; it goes so fast, yet smooth and graceful as if it were in slow motion; it tells stories about overcoming struggles and setbacks; it is the epitome of teamwork, even though one individual often gets the shine; more than anything, in an era bombarded with hyping up average things for sale, this is truly the best in the world right now on display for everyone to experience - no marketing or promotion necessary, the product speaks for itself. February 6, 2026 is going to be a date the game will remember for generations to come. I'm talking, of course, about J. Cole finally releasing The Fall Off. And I'm not going to lie, I had been wondering if this was going to be like Dr. Dre's Detox or Lupe Fiasco's LUPEnd and never actually come out, but then late in January it was announced and I've been losing my shit ever since. Whatever joker on the Olympic Committee that scheduled the opening ceremony to start on the same day needs to really examine his priorities.
I have a tradition of listening to albums the instant they come out - which used to mean going to Meijer at midnight and buying the CD, but now means calling up my college teammate so we can listen on whatever streaming thing he has (I'm a nerd, so I still get the physical copy later on). But fellas, I have some terrible news to share: after a phone call earlier tonight, I have come to find that not only will we not be listening to the album together at midnight, but this candy-ass had the audacity to ask me to wait until SATURDAY to listen to it, citing some birthday for someone or other. I know, I know, I can't believe it either. You don't have to school me about it. But the reason I'm sharing this story on here is because after my initial reaction to his request (call him names for letting something as petty as a birthday override a rapper we've never met) I immediately thought about Cindy - for some sick, twisted reason - and the concept of patience I've wrote about on here a few times. You veterans know that there will never be a longer 20 minutes than the 20 minutes in Cindy. And when I really think about it, my limiting factor in Cindy is always patience: It's not a 10, but it's definitely not pleasant starting around the 6(?) minute mark, and my desire for the discomfort to end usually leads to a minute or two with my foot off the gas somewhere in the middle of the workout. And it's stupid on my part! I've already agreed to 20 minutes of discomfort, and said "no" to my impatience for 12 minutes... why not just wait a little longer!
While today's workout is obviously not Cindy, on paper it looks to provide just as much of an opportunity to practice patience in two possible ways: 1) you're Coastie and might smoke this workout unbroken, in which case the patience comes from relentlessly pushing back the temptation for relief from the discomfort until the thing is all the way done, or 2) you don't have this workout unbroken and the patience comes from relentlessly pushing back the temptation to rush the movements - leading to sloppy form, tweaking a back or shoulder, or failing a rep. Either way, there's at least 80 chances in today's workout to view your opponent as "impatience" and stimulus/strategy as "patience"; having this perspective can produce an adaptation that isn't dependent on a timer or previous score and will carry over into other workouts as well.
Once again, you get me thinking. First, because I am antique, I remember standing in line in 1994 to buy my Notorious B.I.G Ready to Die CASSETTE release. Played it on my car CASSETTE player on repeat. RIP BIGGIE. As for today, I'll need to adapt, and patience with progress over injury, or sloppiness (just a waste of time really) is crucial, especially for antiques. I *may* have a few virtues, patience has never been one. Thanks for the reminder(s).
Enjoy the J.Cole.
"Her brain racing / she's telling me to stay patient" - I Got a Story to Tell
That's a dope story! I have Off the Wall by Michael Jackson as my only cassette. Actually, I take that back, I think I may have, unfortunately, bought No Strings Attached by N*Sync on cassette with some money in my piggy bank when it came out. I'm ashamed to admit that.
Great insight as well. And I'm going to steal your saying about sloppy form being a waste of time!
You overestimate my abilities! This one gon smoke me. I’ll certainly be patient with me today lol. Thanks dog. Gonna need Slayer for this.