For TimeMetconBenchmark18:00
Muscle-Up Biathlon
Monostructural
Gymnastics
Solo
Workout Details
For Time
18:00
For Time:
400 mRun
18Muscle-Ups
400 mRun
15Muscle-Ups
400 mRun
12Muscle-Ups
Coaching Tips
Strategy
- 1Pace the runs to maintain energy for the muscle-ups; aim for a steady but controlled speed.
- 2For muscle-ups, focus on techniques to maximize efficiency; try breaking them into smaller sets if fatigued.
- 3Consider doing the runs at a conversational pace to preserve strength for the subsequent muscle-ups.
- 4Keep transitions smooth; as you finish a run, visualize your muscle-up setup to save time.
- 5Watch for form breakdown on muscle-ups, particularly on the transition; this is a key fatigue point.
Safety Considerations
Technical Focus
Ensure proper shoulder positioning during muscle-ups to prevent injury.
Recommended Warm-Up
General Warm-Up:
- Jogging - 2-3 min(Easy pace to warm up.)
Mobility:
- 10 Shoulder Dislocates(Use a rope or band.)
- 5-10 each side Chest Opener Stretches(Focus on shoulders and chest.)
- 5 per side Hip Flexor Stretch(To loosen hips for running.)
Activation:
2 rounds- 5-8 Light Muscle-Up Transition Drills(Use bands if necessary.)
- Short Runs (200m) - 30 sec easy(Focus on form, maintain an easy effort.)
Scaling Options
Intermediate
Reduce rep count and consider bands for muscle-ups, maintaining the run distances.
- 1
muscle ups
Banded Muscle-Ups
- 2
runs
400m Run (same distance)
Scaled
Further reduce reps; use banded muscle-ups and decrease run distance if needed.
- 1
muscle ups
Ring Rows or Jumping Muscle-Ups
- 2
runs
200m Run (reduced distance)