workout of the day

Saturday 180804

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For time:
30 muscle-ups

Scroll for scaling options.
Post time to comments.

Compare to 180203.


Related:
The Strict Muscle-Up
• Read: The Muscle-Up
• Read: Next-Level Coaching: Muscle-Ups


Scaling
Although this workout will be very short for advanced athletes, beginner and intermediate athletes should not worry about finishing quickly. Instead, scaling athletes should pick a modification that offers an opportunity to practice the muscle-up and improve strength and skill. If you’re currently nowhere near a muscle-up, work on a pulling exercise and a pushing exercise.

Intermediate Option
Complete as many muscle-ups as possible in 15 minutes.
Then,
Complete as many rounds as possible in 5 minutes of:
5 strict pull-ups
5 ring dips

Beginner Option
Complete as many rounds as possible in 15 minutes of:
5 ring rows, using a false grip
5 jumping dips, slowing the descent

Cole Sager, The Battleground