For time:
2 muscle-ups
2 back squats
4 muscle-ups
4 back squats
6 muscle-ups
6 back squats
8 muscle-ups
8 back squats
6 muscle-ups
6 back squats
4 muscle-ups
4 back squats
2 muscle-ups
2 back squats
♀ 155 lb
♂ 225 lb
Post time to comments.
Stimulus and Strategy:
Today's workout is a couplet of a higher-skill gymnastics movement and moderate-to-heavy back squats. Aim to complete your first set of muscle-ups in under 30 seconds, and try to maintain sets of 2 or more throughout. The barbell should feel moderate to heavy, but still allow unbroken reps. Expect leg fatigue from the back squats to make the kip on the muscle-ups more challenging — try to delay the transition and focus on letting your hips rise to the sky as you pull the rings toward your sternum.
Intermediate option:
For time:
1 muscle-up
2 back squats
2 muscle-ups
4 back squats
3 muscle-ups
6 back squats
4 muscle-ups
8 back squats
3 muscle-ups
6 back squats
2 muscle-ups
4 back squats
1 muscle-up
2 back squats
♀ 105 lb
♂ 155 lb
Beginner option:
For time:
2 ring rows + 2 foot-assisted ring dips
2 back squats
4 ring rows + 4 foot-assisted ring dips
4 back squats
6 ring rows + 6 foot-assisted ring dips
6 back squats
8 ring rows + 8 foot-assisted ring dips
8 back squats
6 ring rows + 6 foot-assisted ring dips
6 back squats
4 ring rows + 4 foot-assisted ring dips
4 back squats
2 ring rows + 2 foot-assisted ring dips
2 back squats
♀ 45 lb
♂ 65 lb
Resources:
The Kipping Muscle-Up
The Back Squat
The Ring Row
Foot-Assisted Ring Dip Scaling Tips
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Comments on 260731
97 Comments
Did 32 pull ups (wrists won’t tolerate ring false grip). 32 Back Squats 145#. Slow steady pace, rested as needed to control HR and fatigue. Didn’t time it.
Rxd weight, intermediate reps. BMU.
10:57.
unbroken squats. Got 3 BMUs in a row which is a personal best! Time crunched and Didn’t warm up enough, hammies were screaming by the round of 6!
Banded bar muscle ups
11:04
P.S. Harder than expected
Intermediate strict muscle ups from seated. 19:58
155lb Squats
8:36
56 yo M/ 5'9"/ 146 lbs
12:00
subbed 185 lb deadlifts for back squats
2-4-6-8-8-6-4-2 modified to:
Strict assist pull up+dip off low stall bar as sub for 1 MU/back squats with Bulgarian bag @85#-7:22
Very well done as always, Favo!
Rx’d 13:09
M/ 43y/ 175lbs/ 68”
Rare complaint about free stuff/1st world probs: the comment filter for this site suuuuuucks. Sorry.
Great job my man! I agree about the comment filter.
Nice work @ Rx! & Getting through the filters!
Intermediate
13:06
Rx 6:50
*Unbroken Ring Muscle-ups
*Unbroken Back Squats
*Wore a Belt
**That was a SICK workout!!!
Hell yeah
Oh my, that’s crazy awesome!
So fast!
13:40
Strict ring muscleups: 2-4-5-6-5-4-2
165lb back squat 2-4-6-8-6-4-2
(probably could’ve gone heavier)
Dad: beginner muscleups scaling, but just 17m of total work. Rep scheme unknown, mostly 2’s. 53-63lb squat.
180lb./46/176cm.
Back squats and toes 2 bar 8:42
Great work!
8'35" 》155lb back squat
master 55+(Brasil)
Rx — 10:38
Great work!
Great work!
intermediate weight witg Beginner rep and exercise scheme
17:32
Banded low ring MU/#70 squats
2/4/6/6/3/2/1
- Strict Pull Ups
- ATG push ups
- ATG front squat: 115#
M 56/210/6’
Rxd reps. Scaled muscle ups to jumping bar muscle ups and used #155 for the bar.
10:42.
11:16
That’s fantastic!
13:10 M 205lbs
RX squats. Intermediate muscle ups
Intermediate- 185# barbell taken from ground
9:25
Had to sub ring row + strict ring dips for muscle ups due to low ceiling in garage.
22:28
Scaled to intermediate'ish
1 mu=2 strict pull ups/2 strict 2" def push ups
BS @ 155.
16:18
m/56/180
Decent family bike ride before wod--
Had to break out the heavy duty knee brace-left knee, then in second round of 6 BS, my right hammy started cramping a tad, so went slow on squats and the last 2 squats were about 1/2 way:(
If it ain't one thing, it's another-----either way, we gotta get it done. Thanks for pushing me suspects!
Keep grinding.
Good work despite the hammy cramping! Way to keep at it!
Way to push thru, Iron Mike
Awesome job carrying on & putting in solid work, Mike! Plus a family bike ride!
2-4-6-8-6-4-2 of
chest-to-bar pull-ups + strict TRX ring dips from 1/2-squat + 175-lbs back squats
7:45 (96 total reps)
Nice work!
225 barbell up to set of 8
205 on the way back down. Legs were near failure
Chest to bar pull ups. Hit my head on ceiling 3 deepest times on muscle ups
Don’t have MU’s, so I opted for a WOD from 2005:
5 RFT:
-400m run
-15 squat snatches (95)
Time: 25:55
I’m really happy with this, as I didn’t think I had 75 squat snatches at 95# in me! Go figure, the Zone Diet actually works!
Hell yeah, dude! Randy with 95lb squat snatches plus the running!
Great!
Intermediate, *Bar muscle ups and 185# back squat… 9:15
Scaled, subbed
CTB pull-ups + Ring dips for MUs, 165 lb for BS
10:33
Did the CTB pull-ups and RDs in pair combos. BS were UB. I could have got through the CTBs and RDs faster if I didn't do them in pair combos, but the way I did it is probably more representative of how well I would have executed MUs. I knew right away this morning that Rx weight wasn't going to happen but wanted more than 155. 165 is what my knees felt like they were going to handle during warmup. Hindsight shows I could have probably gone heavier.
Nice work Lincoln! I like the pairs combo the way you did them - more like MU's than two distinct movements.
Great job, you’ll get you’re chance probably, I feel like they’ll program this again
That's a great time; the transition on those 2 moves as combos is tricky, but def more accurately mimics the MU broken down. Awesome work as always!
Thanks ya'll! I was thinking about Stephane's article from yesterday when I got started this morning - pain drove the weight, not soreness. I figured out after the workout that I could have gone heavier (albeit not Rx) and finish in the same time.
Beginner option:
115-lbs
For time:9:15
M33/205/6'
10:29 RX
For time
2-4-6-8-6-4-2
Jumping ring muscle ups
Back squats 155#
7:49
Round times
R1 | 00:32 |
R2 | 01:00 | +28 s
R3 | 01:21 | +21 s
R4 | 01:46 | +25 s
R5 | 01:26 | -20 s
R6 | 01:04 | -22 s
R7 | 00:40 | -24 s
Ø 01:07
Excellent job, BB!
Quick work, bb!
Nice!
Strict c2B
Rx BS
12:00
Rx reps and weight
Did pull-ups and dips instead of MU
9:49
Pullups + dips
120# back (shoulder) dumbbell squat
2/4/6/8/6/4/2 reps
2 ring rows + 2 ring dips
2 back squats
4 ring rows + 4 ring dips
4 back squats
6 ring rows + 6 ring dips
6 back squats
8 ring rows + 8 ring dips
8 back squats
6 ring rows + 6 ring dips
6 back squats
4 ring rows + 4 ring dips
4 back squats
2 ring rows + 2 ring dips
2 back squats
*155 lbs
Masters / intermediate
Intermediate
8:29:49
19:30 Rx
9:30
10:48
8:30
On holidays so facing limitations of the hotel gym
did pull-ups and front squats with 25kg DBs
no breaks apart from the transition
06:45 in total
2-4-6-8-6-4-2
strict C2B pull up
strict ring dip
back squat 155 lbs
13:18
CTB + Dips & BS @ 85 kg
Time 10.20 min
8:40
box muscle ups /2/4/6/8/6/4/2
back squats /2/4/6/8/6/4/2(155lb)