20 Muscle Ups Workouts for Dedicated CrossFit Athletes (Full Progressions Included)

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MUSCLE UP WORKOUTS

Add these into your training. 

1 JAMES PROSSER

For Time
100 Muscle-Ups
Partition the work as needed.

2 HULK HOGAN

Every 2 Minutes in 20 minutes
3 Muscle Ups
5 Power Cleans (185/135 lb)
7 Burpees
Score is total number of two-minute rounds completed, plus number of reps completed in first incomplete round. If you finish all 20 rounds your score is 20 (next time add +1 rep to each exercise (4 muscle-ups, 6 power cleans, 8 burpees) each round, and see how many rounds you can get in 20 minutes).

bar muscle up workout

3 DOBOGAI

7 Rounds for Time
8 Muscle Ups
22 Yard Farmer Carry (50/40 lb dumbbells)

4 TYLER

5 Rounds For Time
7 Muscle-Ups
21 Sumo-Deadlift High-Pulls (95/65 lb)

5 AMANDA

9-7-5 Reps For Time
Muscle-Ups
Squat Snatches (135/95 lbs)
With a running clock, as fast as possible perform the prescribed work in the order written.

Score is the time on the clock when the last round of squat snatches is completed.

Good Times for “Amanda”
– Beginner: 13-15 minutes
– Intermediate: 10-12 minutes
– Advanced: 8-9 minutes
– Elite: 5-7 minutes

6 POWER PLUS AMANDA

11-9-7-5 Reps for Time
Power Snatches (135/95 lb)
Bar Muscle-Ups
Time Cap: 15 minutes
With a running clock, as fast as possible perform the prescribed work in the order written. Athlete must accomplish 11 Power Snatches and 11 Bar Muscle-Ups before moving on to 9 repetitions of each movement and so on.

Score is the time on the clock when the last round of Bar muscle-Ups is completed. If the athlete did not finish the workout within the time cap, the score is the total number of repetitions completed in 15 minutes.

Scaling

11-9-7-5 Reps for Time
Power Snatches (95/65 lb)
Chest-to-Bar Pull-Ups

7 NATE

AMRAP in 20 minutes
2 Muscle-Ups
4 Handstand Push-Ups
8 Kettlebell Swings (2/1.5 pood)
On a 20-minute clock, perform as many rounds and repetitions as possible (AMRAP) of the prescribed work in the order written.

Score is the total rounds and repetitions completed before the 20-minute clock stops.

8 JASON

For Time
100 Air Squats
5 Muscle-Ups
75 Air Squats
10 Muscle-Ups
50 Air Squats
15 Muscle-Ups
25 Air Squats
20 Muscle-Ups

Good Times for “Jason”

– Beginner: 29-34 minutes
– Intermediate: 23-28 minutes
– Advanced: 18-22 minutes
– Elite: 14-17 minutes

9 ULTIMATE WARRIOR

21-15-9 Reps for Time
Thrusters (135/95 lb)
Bar Muscle-Ups

10 BAMF V3

For Time
21 Pull-Ups
15 Chest-to-Bar Pull-Ups
9 Bar Muscle-Ups

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