For time:
30 ring muscle-ups
Compare to 230109.
Post time to comments.
Stimulus and Strategy:
Today’s workout is a classic benchmark. If you have completed this workout before, check your last time and use that information to help you attack today’s effort. In most cases, this workout should take 10 minutes or less. However, if you have been practicing and accumulating pulling and pressing volume, today can be a good day to work until you complete the reps — don’t worry about the clock. You can build confidence and establish a time for this benchmark.
Scaling:
Reduce the total number of reps or perform the intermediate option.
To adjust the complexity of the movement, consider a jumping ring muscle-up, a banded ring muscle-up, pull-ups or chest-to-bar pull-ups + dips, or low-ring transitions.
In case of injury or limitation, perform low-ring transitions or a single-arm dumbbell hang clean and shoulder press.
Intermediate option:
Complete as many reps as possible in 10 minutes of:
Ring muscle-ups
- Your workout is over if you complete 30 reps before the 10-minute mark.
Beginner option:
For time:
30 low-ring muscle-up transitions
Coaching cues:
To link ring muscle-ups together, at the top of the rep, let the shoulders fall back behind the rings while the arms push the body away from the rings. The feet should be directly below the body, if not slightly in front, as you are pushing away. This technique will send you right into the next swing.
Resources:
The Kipping Muscle-Up
Jumping Ring Muscle-Up
Toe-Assisted Ring Muscle Up
Kipping Floor Muscle-Up
Low-Ring Muscle-Up Tips
Find a gym near you:
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Comments on 250108
70 Comments
9:58 rx
ring mu for the first time in almost 7mo
bar MUs
9:36
worked on technique and scaled options
not one MU today.
90 pull up
90 dips
17:00
M/29/180lb/5'8"
11:23 - Sc
Did doubles every minute on the minute until I missed, 4 rounds + 1 rep. Then did doubles every :90 until I missed, 4 rounds. Total of 17 reps, grip is hit still from the hang. Good baseline at the start of the year.
M/39/6’/175#
30 strict ring muscle-ups for time
9:50
201202: 9:27 Rx with kip
230109: 13:42 strict RMU
Deo gratias
30 bar MU (no rings av.)
4'26"
Completed 1/9. Subbed/scales 120 pull-ups and 120 ring dips after practicing some ring MU attempts.
22:40.
warm up then 10m of practicing strict muscle ups from seated “L” maybe did 10 but did a super duper slow one that was really hard.
4:30 RX
Rx’d: 8:25
7/4/3/3/3/1/2/2/1/2/1/1
M/ 55/ 195/ 5’9”
I set this up on the rig for RMU using a band. No time component. Just practice technique. Completed 1st 10 reps. Fatigued, added a red band to the thick green one, completed 5 and 5 probably a little longer on time but felt like I was accomplishing something. Replaced red band with slightly bigger black band, completely 4 + 4 + 2. Felt good. I lowered the resistance bands to see if I could go further. Was able to do 5 more. Felt good!
40/40 strict pull-ups/ring dips at Paradise Equipment limitations
10:57. Blah today, so damn cold and windy…
60 mostly strict pullups
90 close hand pusups
12:45
CFHIM 8개 후 방전
4:36Rx
🔥
Damn
60 reps in 10 minutes. A mix of low bar MU transitions, and attempts at jumping BMU with a bar about 3-4 inches below reach. It was about a 25/35 split. Done outside in a windy 35F.
Cold weather workouts rock
Good work!
Rx 7:57
10/3/3/4/2/2/2/1/2/1
👍🏻
Great job!
3:48
30 bar MUs
For time:
3 Rounds of 10 Ring Rows & 10 Jumping Negative Ring Dips
TT: 6:22
7:48
30 Ring MU
Awesome
Scaling:
120 Pull Ups
120 Dips
Time: 16:27
30 BMU for time 9:54. Quickly brown down and was failing reps a couple times.
250108
Outside 25F in, a few inches of snow on the ground, just grips no gloves
Finished 30 BMUs by 5:54 after doing my best to keep my hands from freezing. I tried to continue on but 5 more reps took another 2min and I couldn't hold on anymore.
The pain of warming my hands back up was something 🥶😖
230109
Outside 40F, gloves and grips
30 BMUs
8:59
Determination= Rx+ 🤯👍
Determination= Rx+ 🤯👍
My Training on Wednesday afternoon, January 8 2025
For Time:
30 Low Ring Muscleups
I completed the WOD in 23:59 minutes.
https://youtube.com/shorts/EKy9qNMdYU8
30 kipping pull ups
13:01
M50/76kg/179
rxd
at a 10m clock 26 reps of jumping ring muscle up
Am
120 pull-ups-12 min
rest 1 min
120 dips- 19 min
Pm
30 low-ring muscle ups
3:30
8:57 Rx
Hell yeah
rxd
12:35
30 jumping bar muscle ups 10 min
7:37
Jumping bar muscle-ups
Jumping MU 2:48
230109 5:44 same scale
Good improvement!
M/74
Scaled Low ring muscle ups 6:21
How did everyone warm up and practice skills before setting the timer to 3, 2, 1 GO!? Thinking as a coach, how would I structure an entire class around 30 RMU for time.
Beginner option:
For time:
30 low-ring muscle-up transitions
8:04
Great job!
M- 53/ 5'7 / 220
Intermediate scale
10 min. AMRAP jumping box muscle ups
shooting for 60, got 47
Nice work!
Nice work!
Subbed:
30 single arm DB HC to SP-30#-15/per arm
30 toe assisted pull ups (single leg)
30 dips on parrallettes -semi bent leg
7:49
*parallettes
That's a beastly workout.👍🏼👊🏼
Nice
Globo wod: if rings are not available do either 45 bar muscleups for time, 60 chest to bar pullups and 60 TRX or weighted bar dips, 15/20 lb dumbbell, or 120 pullups and 120 bar dips. Scales are 30 ring pullups, 30 muscleup transition drill and 30 ring dips broken up in sets of 5, or if no rings, bar muscle up drills.
Good work!
Scaling:
30 low ring muscle ups from a seated position
4:34.86
Nice job!!!
120 Pull Ups
120 Dips
Time: 22:50
Gnarly
Wow, that was a tough scale!👍🏼
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30 strict pull-ups + 30 strict parallel bars dips
7:55
Nice work!!!
30 high ring (186cm) jump Muscle Up
Time: 6’ 50’’
37/180/89
30 seated muscle ups
19 mins