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8 Best Bar Muscle-Up Workouts to Build Arm and Core Strength

3. Harvest by Jacob Heppner

EMOM in 6 minutes

  • 4 Bar Muscle-Ups
  • 20 Wall Ball Shots (20/14 lb)

Perform four muscle-ups and 20 wall ball shots every minute on the minute. CrossFit Games athlete Jacob Heppner described this workout as one of the hardest 6-minue EMOMs he’s ever done.

The original workout featured ring muscle-ups.

This is a real shoulder and arm burner. You’ll accumulate a big number of reps by the end of the six minutes.

4. Airborne

AMRAP in 20 minutes

  • 400m Weighted Run (30lb)
  • 5 Bar Muscle-Ups

Run 400m as fast as possible with a weight vest/sand bag/load, then perform 5 bar muscle-ups without the weight. Grab the load again for the run and repeat for as many rounds as possible for 20 minutes.

Scale this bar muscle-up workout by doing the run unweighted or reducing the reps the muscle-ups from 5 to 3. Two pull-ups and two ring dips can also be used as a bar muscle-up sub if you’re still working to perfect this exercise.

bar muscle up workouts

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