For TimeMetconBenchmark
Yeti
Gymnastics
Monostructural
Solo
Workout Details
For Time
For Time:
25Pull-Up
10Muscle-Up
2414 mRun
10Muscle-Up
25Pull-Up
Coaching Tips
Strategy
- 1Break up Pull-Ups into manageable sets to avoid fatigue early. Aim for sets of 5-10 based on your fitness level.
- 2Keep transitions smooth between movements; practice your movement flow before starting.
- 3During the run, maintain a steady pace to conserve energy for the muscle-ups and pull-ups afterward.
- 4Before attempting muscle-ups, ensure you have a strong transition from the pull to the dip; consider practicing negative muscle-ups if necessary.
- 5Stay focused on kipping mechanics for pull-ups to lessen the demand on your arms.
Safety Considerations
Technical Focus
Ensure proper technique on muscle-ups to prevent shoulder strain.
Recommended Warm-Up
- 200-400m Jog(Warm up your legs with a light jog.)
- 10-15 Shoulder Dislocates - 2 min(Use a band or light PVC pipe.)
- 10-15 Thoracic Spine Mobilization - 2 min(Focus on opening the chest and shoulders.)
2 rounds
- 3-5 Pull-Ups (assisted or strict)(Light practice to activate the back and arms.)
- 3-5 Muscle-Up Transitions(Focus on the movement mechanics.)
Scaling Options
Intermediate
Reduce pull-ups and muscle-ups by 20%. Modify for single ring rows.
- 1
pull ups
Banded Pull-Ups
- 2
muscle ups
Pull-Ups + Dips
- 3
runs
Run 1 Mile
Scaled
Reduce volume by 40% and simplify muscle-ups.
- 1
pull ups
Ring Rows
- 2
muscle ups
Ring Rows + Jump Dips
- 3
runs
Run 800m