For TimeMetconWeightliftingBenchmark11:00
Muscle-Up Clean Ladder
Gymnastics
Weightlifting
Solo
Workout Details
For Time
11:00
For Time:
4Bar Muscle-Ups
2Cleans
↳ 225/145 lbs (102/66 kg)
4Bar Muscle-Ups
2Cleans
↳ 245/160 lbs (111/73 kg)
4Bar Muscle-Ups
2Cleans
↳ 265/175 lbs (120/79 kg)
4Bar Muscle-Ups
2Cleans
↳ 285/190 lbs (129/86 kg)
4Bar Muscle-Ups
2Cleans
↳ 305/205 lbs (138/93 kg)
4Bar Muscle-Ups
2Cleans
↳ 320/215 lbs (145/98 kg)
4Bar Muscle-Ups
2Cleans
↳ 335/225 lbs (152/102 kg)
4Bar Muscle-Ups
2Cleans
↳ 350/235 lbs (159/107 kg)
Coaching Tips
Strategy
- 1Focus on maintaining a steady rhythm on the muscle-ups, breaking the sets into manageable parts if necessary.
- 2For cleans, ensure proper technique under the heavier weights as the WOD progresses, prioritizing safety and form over speed.
- 3Pace yourself early to maintain consistent performance throughout the WOD; consider the heavier cleans as a place to manage fatigue.
- 4During transitions, stay focused and keep a clear mind to maintain efficiency and minimize downtime between movements.
Safety Considerations
Technical Focus
Kipping technique and landing stability on cleans.
Recommended Warm-Up
General Warm-Up:
- Rowing - 2 min(Moderate pace to elevate heart rate.)
Mobility:
- 10 Shoulder Dislocates(Use a band or PVC pipe for shoulder mobility.)
- 10 per side Hip Flexor Stretch(Focus on opening up the hips for cleans.)
- 10 per side Wrist Stretch(Ensure wrist flexibility for muscle-ups.)
Activation: 2 Rounds of:
2 rounds- 5 Pull-Ups(Focus on form, engaging shoulders.)
- 5 Hang Power Cleans (light weight)(Warm up pulling pattern and landing position.)
Scaling Options
Intermediate
Reduce weight by ~20% and adjust movements as necessary.
- 1
bar muscle ups
Banded Bar Muscle-Ups
- 2
cleans
Reduce weight by ~20%
Weight: 180/115 lbs (82/52 kg)
Scaled
Reduce weight by ~40% and adjust movements as necessary.
- 1
bar muscle ups
Ring Rows or Jumping Bar Muscle-Ups
- 2
cleans
Reduce weight by ~40%
Weight: 135/85 lbs (61/39 kg)