Monday Group Strength and Conditioning

3 rounds for time of:


-Row 500 meters

-12 muscle-ups



If you don’t have muscle ups and are using the rings. Use 1 MU transition + 1 dip as a rep.

Bar muscle up scaling:

If you have pull ups: MU negative > pull overs > hip to bar pull ups > L- pull up negative

If you don’t have pull ups: Hold your chin as high over the bar as possible (2s = 1 rep).  > Controlled pull up negative > ring rows (3 ring rows = 1 rep)


Scale dips using Deficit push ups on the paralettes. The goal is to go through full range of motion without flaring elbows to the side.

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