For time:
40-calorie row
15 muscle-ups
40-calorie row
10 muscle-ups
40-calorie row
5 muscle-ups
Post time to the comments.
Stimulus and Strategy:
Today's workout is a movement redundant couplet. Expect upper-body pulling and hip flexor fatigue on the rower to challenge your muscle-up sets. Emphasize long legs on the muscle-up to ensure an efficient kip. Push the pace on the rower as you are able; however, be sure to maintain legs before arms to avoid blowing up before getting to the rings. Perform sets on the rings that limit your chance of reaching failure. Consider fast sets of 2-5 reps, depending on your capacity. If necessary, use the rower as a place to recover and focus on your leg drive, sitting up tall, and breathing.
Intermediate option:
For time:
40-calorie row
15 low-ring or jumping muscle-ups
40-calorie row
10 low-ring or jumping muscle-ups
40-calorie row
5 low-ring or jumping muscle-ups
Beginner option:
For time:
30-calorie row
15 low-ring transitions
30-calorie row
10 low-ring transitions
30-calorie row
5 low-ring transitions
Resources:
Rowing Body Position Tips
The Kipping Muscle-Up
The Low-Ring Muscle-Up
The Jumping Ring Muscle-Up
Low-Ring Muscle-Up Transition Tips
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Comments on 260411
29 Comments
Subbed same number of CTB Pull-ups and Ring dips for MUs
13:32
Settled on that sub just before starting. Did most pull-ups in pairs and same number of RDs after each set of pull-ups (e.g. 2/2 then 2/2, etc.). This added more transition time but kept execution closer to MUs. Kept the C2 on drag 5, each row took a few seconds shy of 2 min and right around 550m. Not great on the rower today after Kelly's beatdown of my legs yesterday but felt better than expected.
Beginner option:
For time: 15:34
56 yo M/ 5'9"/ 147 lbs
17:48
as Rx'ed
Row: 40-40-40
RMU: 7-3-3
Doubles and singles on RMU until failure each round. Last round was a triplet.
56M
15:58
40 kcal row
15 = 5 BMU + 10 C2B/10 push up
10 = 5 BMU + 5 C2B/5 push up
5 BMU
40 cal row, Rx reps but subbed single leg assist strict pull ups + single leg alternating dips, both moves counted as 1 rep
12:46
Either injured my left knee yesterday or it's protesting against the Kelly combo of 150 box step ups, WBS & running. Either way, it's a quite painful little pumpkin. It's the one I subluxated on a crappy treadmill with a misaligned belt that's given me probs since, which is why no treadmills ever, in Favo's world, and also the leg sporting the reconstructed ankle of titanium plates & screws & pins, oh my. SO, RICE RICE, baby, for the rest of the weekend.
See y'all Monday.🤞
Good work Favo! Rest the knee tomorrow
With a vest! Nice!
RX- 20:44
subbed 40cal - 15/10/5 chest-to-bar pullups - 15/10/5 ring dips from part-squat
15:00
Good subs & time!
Burpees! That's a double cardio hit with the rowing! Fast too!
12:40
Sub muscle-ups for pull-ups
No rings at my gym
15:30
40cal row
15 mu on box
40cal row
10 mu on box
40cal row
5 mu on box
18 mins
Sub strict pull-up + slow dip supersets
Row 40 cal
15 sset
Row 40c
10 sset
Row 40c
5 sset
-50 pulls on rower
-15 chin-ups
-15 pushups
-50 pulls on rower
-10 chin-ups
-10 pushups
-50 pulls on rower
-5 chin-ups
-5 pushups
9:20
6 minute EMOM:
-5 strict presses (75, 75, 85, 85, 85, & 85 lbs)
Rx 9:39
*5’s on all Muscle-ups.
*Avg. Cal/hr: 1180 - 1200 - 1260
**Did Kelly at 2:45pm, did this at 6:40pm. Fun day!
Monster, Derek! Way to go!
We have different definitions of "fun" I think, then again, I love burpees, so maybe not! Excellent work as always! Very impressive hitting both in 1 day!