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
81 Comments
Dips for MUs
17:19
3:00 bike level 6
Wow!
Dang…not surprised, but dang…
Rx 11:38… rows: paced around 1050 cals/hr, RMU: 5/5/5 + 5/3/2 + 5
17:38 RX
Garage gym. Subs and skill check day. Did SDHP w/ 95 lbs for each rowing calorie.
15 MU = 5 BMU + 10/10 CTB/strict ring dip
10 MU = 5 BMU + 5/5
5 MU = 5 BMU
13:10. Completed around a 2 year old that occasionally got in the way!
Awesome job, especially with the little one milling around!
Traveling so I asked AI for a no-equipment substitution workout and it recommended:
40 Burpees
30 Hindu Push-ups
40 Burpees
20 Hindu Push-ups
40 Burpees
10 Hindu Push-ups
18:50
Son(18)
22:21
Looked up Hindu push-ups. Very interesting. Gonna try adding them into my warmups.
Sub/scale:
-bar dips for muscle ups
time: 11:06
11:47
Rxd
24.05
Intermediate scale, doing jumping muscle ups.
16:03
First time I’ve ever done one of the MU progressions. Thanks Spencer.
Rows were about 660ish meters and 2:50-2:58 for me.
Awesome job, Jim!
Excellent, Jim! Bravo on the MU progress!
Did 5 muscle ups each round first round 20 pull ups 10 dips subbed for muscle ups second round 10/10
17:18
Ring muscle ups were hard to do with the low ceiling.
15-3/1/1/1/1/1/2/1/1/1/2
10-3/3/1/1/1
5-3/2
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.
That's quick, still & your "not great" time on the rower is a time to which I can only aspire on my best day! Awesome job.
What Favo said. I can do that kind of a row pace for about a 250; for 500s I'm normally in the mid 800 cal range on the C2 computer. Guessing you're in the high 900s.
Thanks ya’ll!
Jim, I think I averaged somewhere around 1150-1200cal per hour through the 3 rows. I’m usually a bit higher for a 500m effort on drag 5 but not too much higher. Drag 6 and up can get me more cals but just wasn’t happening today as Kelly did my legs in.
Well done!
Beginner option:
For time: 15:34
56 yo M/ 5'9"/ 147 lbs
17:48
as Rx'ed
Macho, good work!
Great time @ Rx Quinn!
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
Nice scaling, and good work.
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
Awesome job as always! I hope that knee is only a wee bit cranky and recovers quickly! I feel the same way about treadmills - never again!
Ouch, Favo. Glad to see you’re finally taking a rest day tomorrow…unless someone wants a Kelly companion! 🙂
Treadmills are minimal threats to me. I find them so boring I can only last 5 min max on them.
With a vest! Nice!
Great job!
Sensing some Murph prep here…
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!
Really fast and more work in my opinion, great job!
Yes, what Favo and Lincoln said. Made this into a tougher workout.
12:40
Sub muscle-ups for pull-ups
No rings at my gym
Still, pretty fast!
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)
Nice work Marty.
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!
Monster effort on the rows. And only a few hours after Kelly…