For time:
2 bar muscle-ups
60 double-unders
4 bar muscle-ups
50 double-unders
6 bar muscle-ups
40 double-unders
8 bar muscle-ups
30 double-unders
10 bar muscle-ups
20 double-unders
Post time to the comments.
Stimulus and Strategy:
Today's workout contains high-skill movements aimed at Open prep, with an emphasis on movement efficiency and rest management. Push for unbroken bar muscle-ups early in the workout — if necessary, one to two breaks in the larger sets to manage muscle fatigue and avoid failure. Keep the double-unders to 1:30 or less for the first round. Advanced athletes could be closer to finishing this set in less than a minute.
Intermediate option:
For time:
2 bar muscle-ups (or leg-assisted bar muscle-ups)
50 double-unders
3 bar muscle-ups (or leg-assisted bar muscle-ups)
40 double-unders
4 bar muscle-ups (or leg-assisted bar muscle-ups)
30 double-unders
5 bar muscle-ups (or leg-assisted bar muscle-ups)
20 double-unders
6 bar muscle-ups (or leg-assisted bar muscle-ups)
10 double-unders
Beginner option:
For time:
2 pull-ups (strict, kipping, or chest-to-bar)
40 single-unders
3 pull-ups (strict, kipping, or chest-to-bar)
30 single-unders
4 pull-ups (strict, kipping, or chest-to-bar)
20 single-unders
5 pull-ups (strict, kipping, or chest-to-bar)
10 single-unders
6 pull-ups (strict, kipping, or chest-to-bar)
10 single-unders
Resources:
The Kipping Bar Muscle-Up
The Double-Under
Foot-Assisted Bar Muscle-Up Tips
The Strict Pull-Up
The Kipping Pull-Up
The Kipping Chest-to-Bar Pull-Up
The Single-Under
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Comments on 260221
126 Comments
Beginner
3:05
unbroken till the last round of chest-2-bar
39 / M / 5'9" / 140lbs
Bar MUs x2-3-4-5-6
Single-unders x60-50-40-30-20
16:57
Old ankle injury is bothering me, so I'm taking it easy on the jumping, though that scale was too easy. Hit a wall at the set of 6 MUs.
5:41
Unbroken
Did day 2 of a 24 hr Commando training course in Wales which included load carry, drills, shuttle runs etc
Jumping Bar MU’s
otherwise RX
8:47
2-4-6-8-10 bar MU
30-25-20-15-10 double cross-under
10:15. Did 3-6-9-12-15 C2B instead of MU and Rx DU. It was a good WOD to work on weaknesses: longer stretches of DU and higher volume of C2B. C2B were in sets of 3-4. DU unbroken. Super happy about that.
For time:
2 pull-ups (strict, kipping, or chest-to-bar)
40 single-unders
3 pull-ups (strict, kipping, or chest-to-bar)
30 single-unders
4 pull-ups (strict, kipping, or chest-to-bar)
20 single-unders
5 pull-ups (strict, kipping, or chest-to-bar)
10 single-unders
6 pull-ups (strict, kipping, or chest-to-bar)
10 single-unders
4:23
For time:
2 pull-ups (strict, kipping, or chest-to-bar)
40 single-unders
3 pull-ups (strict, kipping, or chest-to-bar)
30 single-unders
4 pull-ups (strict, kipping, or chest-to-bar)
20 single-unders
5 pull-ups (strict, kipping, or chest-to-bar)
10 single-unders
6 pull-ups (strict, kipping, or chest-to-bar)
10 single-unders
4:37
🇧🇷
sub/scale:
ring rows (45" to floor) 2-4-6-8-10
bar dips 2-4-6-8-10
calf raises 60-50-40-30-20
time: 7:50
6:18 RX
from 🇨🇱🌶️🖤
Last 2 rds took 70% of the time
RX
Sets of 2-3-4 muscle ups
6:56
RX
7:04
60 DU
4 PU
50 DU
6 PU
40 DU
8 PU
30 DU
10 PU
20 DU
Time: 11:40
Rx 4:18
*Unbroken.
**FUN Sprint!
Wowza
✨️ 15 minute elliptical warm-up
For time:
10 ring rows
60 jumping jacks
10 ring rows
50 jumping jacks
10 ring rows
40 jumping jacks
10 ring rows
30 jumping jacks
10 ring rows
20 jumping jacks
10 ring rows
10 jumping jacks
✨️ 9:43 (10 Weeks Postpartum)
M/50/200lbs
Pull Ups and Double Unders
Doubled the Pull Ups
-5:51
3:31 jumping pull ups, su
Rx
10:02
tiempos de ronda
R1 | 00:59 |
R2 | 01:26 | +27 s
R3 | 01:56 | +30 s
R4 | 02:19 | +23 s
R5 | 02:31 | +12 s
Ø 01:50
Tiempo restante: 00:01 = 09:12
For time:
2 bar muscle-ups
60 double-unders
4 bar muscle-ups
50 double-unders
6 bar muscle-ups
40 double-unders
8 bar muscle-ups
30 double-unders
10 bar muscle-ups
20 double-unders
8:25 rx
I have learned the muscle up yet or DU so I did chest to bar pull-ups and high jump SU then practiced MU on a lower bar
8:40
6.40
pull ups and single skips
Lung burner. Dubs unbroken, BMUs in sets of 4s, 3s, and 2s. Dubs made it tough to string BMUs together.
M/ 42.5y/ 174lbs/ 68”
9:50 RX
2/3/4/5/6 strict pull-ups
RX doubles
No place to do muscle ups or chest to bar
11:15 RX
Rxd at the Y a day late.
14:56.
got hung up on BMU a couple of the rounds. That and I can’t string them together. Dubs unbroken rounds 60-50-20. Trips the others. Good practice session.
Great job!
Amazing!
Rx
5:58
https://youtu.be/aD6hvLJ45Zc?si=o7DEsHO4WwHLxCZ4
Double unders
Both were broken up
12:42
8:11… had a long transition as this gym is small so had to do dubs outside.
Leg assisted muscle ups
9:48
Lateral dumbbell hop overs
8:10
Outside, BMUs as Rx, subbed "power" singles i.e. big jumps
8:57
Awesome!
10 minutes per rounds
Chest to bar instead of muscle ups
M 55/210/6’
Intermediate option. Jumping bar muscle ups.
9:08.
9:14 as RX’d. The double unders were a big struggle today for some reason
5:35 RX
12.20 Rx first time doing muscle ups in about ten years..
Did 1chest to bar Pullup + 1 bars dip per bmu
8.27
Jolie
feet assisted bmu single unders
7.20
Did kipping pull ups with the same rep scheme and DUs as prescribed.
Wow!
TOP!!!
Holy smokes
2/3/4/5/6 strict pull-ups
11:59 rx
M/48
12:51 rx
M/46
Intermediate — 6:46
M/34/5’9”/170#
Fantastic!
Rx 9:25
RX
Beginner level
3:54
@ 0:00, went through the RX sets/reps with Leg Assisted Bar Muscle Ups with bar @ just below sternum height and did Double Unders as prescribed...
=
5:14
+
@ 10:00, went through the RX set/reps with Jumping Bar Muscle Ups and did Double Unders as prescribed...
=
7:02
Scaled'ish
Subbed CTB pull-ups and 2x ring dips for MUs
13:22
Lots of tripping on the Dubs that ate up time but was determined to do them all and not sub extra singles. The legs lucked out with today's programming - feeling yesterday's extra work.
Nice work on the dubs
Time 11:25
Kipping pull-ups and struggled with dubs so singles doubled amounts for intermediate.
Fantastic!
Scaled to
beginner w/strcit ctb pull ups
su's
3:28
m/56/180
done right after boxing class
Solid work right after boxing class, Mike!
2,4,6,8,10
60,50,40,30,20
56 yo M/ 5'9"/ 151 lbs
17:39
muscle-ups on rings
subbed 1 slam ball (20 lb ball) for each double under
M/51/5’8”/#225
8:25
2/4/6/8/10_strict pull-ups + bar dips
50/40/30/20/10_DUBs
2x the # of MUs with pull-ups and ring dips, triple the # of DUs with SUs
4 pull-ups/4 ring dips
180 single unders
8 ring dips/8 pull-ups
150 single unders
12 pull-ups/12 ring dips
120 single unders
16 ring dips/16 pull-ups
90 single unders
20 pull-ups/20 ring dips
60 single unders
16:58
63/5'8"/160
Well done, Jim!
Beginner option:
For time 3:44
2-4-6-8-10 wall walks
60-50-40-30-20 double unders
12:54
Adaptado
4:26 evoluindo de nível 💪
2MU/50 DU
1MU 2 banded MU/40 DU
1MU 3 banded MU/30 DU
1MU 4 banded MU/20 DU
1MU 5 banded MU/10 DU
Total time 11:51
Very happy with MU progress.
Good to see your MU development. You'll be retiring those bands in no time!
Banded strict PU
2pu/60 DU 1:08
3pu/50 DU 2:27
4pu/40 DU 3:46
5pu/30 DU 5:01
6pu/20 DU 7:24
Total time 7:24
10:08
Hi, I'm a Master 40
WOD RX 8'21"
For time:
2 C2B
60 double-unders
4 C2B
50 double-unders
6 C2B
40 double-unders
8 bar C2B
30 double-unders
10 bar C2B
20 double-unders
Time: 17:07.
Very fatigued from yesterday. Split my dubs into sets of 20-30 reps ish. Mostly sets of 3-5 C2B.
Nice work, and enjoy the rest day tomorrow to rejuvenate.
9:15/bmu on the box
RX
10:00 Rx
BU>>>strict c2b+dip
17:04
Cannot post yesterday...only reply. 155#-185#, failed 190#. 5 more than last time, but can't bust thru to the 2s. Also sick, so not firing on all the Favo cylinders.
Many monster numbers tho! Y'all are SO strong!!
I predict a set in the 2s by end of March. Give up an occasional day of burpees for deads!! :)
Thanks for the vote of confidence,Jim! From your lips to WODS' ears!
I definitely have the flu & my head & body feel ike a piñata post-party, so naturally I did this scaled down: Reps for doubles the same, but low box (12) step ups, MUs replaced with 2 assisted strict pull ups/2 dips, 4-4, etc.
10:21
Now, I'm going to bed until at least Monday. Get after it, y'all!
Great job, Favo! Get that rest and feel better.