For TimeGymnasticsBenchmark
30 Muscle-Ups
Gymnastics
Solo
Workout Details
For Time
For Time:
30Muscle-Ups
Coaching Tips
Strategy
- 1Pace yourself through the Muscle-Ups to avoid muscle fatigue early on.
- 2Focus on keeping a strong core and engaged shoulders for better transition between the pull and push phases.
- 3If you struggle with muscle-ups, consider breaking them down into smaller sets (e.g., sets of 5) with short rest before continuing.
Safety Considerations
Technical Focus
Ensure proper shoulder alignment during the movement to avoid injury.
Recommended Warm-Up
Warm-Up:
- 30 Jumping Jacks
Mobility Work:
- Shoulder Stretch - 30 sec(Include dynamic arm swings.)
- Wrist Stretch - 30 sec(Focus on flexors and extensors.)
- Thoracic Spine Rotation - 30 sec(Work on shoulder mobility.)
Activation Sets:
2 rounds- 5 Pull-Ups(Perform with a controlled tempo.)
- 5 Dips(Focus on form rather than speed.)
Scaling Options
Intermediate
Reduce reps and use a band for assistance
- 1
muscle ups
Banded Muscle-Ups
Scaled
Reduce reps further and modify movement for safety
- 1
muscle ups
Pull-Ups + Dips