The muscle up is a great skill to learn both from building muscle and coordination and building explosive power.
You can directly use this skill and apply in the real world with climbing.
Here are a few tips to help you with your muscle ups.
- Work on bar dips to build up to the muscle up.
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Tape up your wrist and bottom edge of hand.
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Chalk is helpful but don’t use too much.
Check out RepFitness wood gym Rings @ Amazon.com
- Use the false grip (hooking ring with meat of hand) to start muscle up.
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Pulling up in a quick motion bring the rings to your chest.
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Touch your thumbs to your chest and rake your hands like your tearing off your shirt (Hulkamania style).
Question: What is a decent wood gym ring that I can use in workouts at my home?
Check out the CFF wood gym rings for home garage gym workouts.
Workout #1
“Ryan”
Five rounds for time of:
7 Muscle-ups
21 Burpees
Post time to comments.
*Each burpee terminates with a jump one foot above max standing reach.
If you can’t do muscle ups then do bar dips.
Video – CrossFit Tips
- Throw your head forward through the rings in a head butt motion.
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Continue touching your thumbs to your chest as you tear your shirt on through to under your arm pits.
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Press up with the final move – a ring dip.
Workout #2
30 muscle ups for time
Workout #3
4 Rounds for time
5 Muscle-ups
10 Kettlebell Swings (53, 35)
15 Burpees
200 meter Run
Video – CrossFit Tips
Workout #4
Muscle Up, HSPU & Burpee WOD
Five rounds for time of:
3 Muscle-up Handstand push-ups
10 Burpee pull-ups
Ideally, the pull-up bar is one foot above your reach. If you cannot do the muscle-up handstand push-ups, do 7 muscle-ups and 12 handstand push-ups each round.
Austin Malleolo 12:53, Pat Barber 13:09, Chris Spealler 14:53 (5 MU-HSPU per round), Pat Burke 15:21, Peter Egyed 15:22, TJ Barber 16:23, Dave Leys 18:11, Matt Chan 18:27, Rob Orlando 18:31 (burpee rope pull-up), Kristan Clever 24:37.
Graham Holmberg 32:15, Kim Malz 32:44
Questions from athletes in our gym.
Question: Do you need to tape the wrist for muscle ups? Some CrossFit athletes like to tape. Some don’t. It is a personal preference.
Related Articles:
Murph workout tips
CrossFit Fran workout tips
CrossFit Helen workout tips
Top 10 tips to help improve your Pull Ups
Pull Up workouts
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