Ring muscle up workouts – 4. Harvest
EMOM in 6 Minutes:
- 4 Ring Muscle-Ups
- 20 Wall Ball Shots
This is shoulder-heavy ring muscle up workout and one with little rest. The 20 wall ball shots, in addition to the four ring muscle-ups, can be a push to complete within a minute. Reduce the number of reps if this is the case.
Read more: 5 Ways to Perfect Your Muscle Up Technique
5. Quick Burn
5 Rounds for Time:
- 3 Deadlifts (365/225lb)
- 4 Ring Muscle-Ups
Time cap: 7 minutes
This is a sprint couplet with a very low rep range, so athletes should go all out. Scale the deadlifts to 75-80% of your 1 rep max if the prescribed weight will make you move slow or prevent you from going unbroken.
6. American Dream
20 Minute AMRAP ascending ladder of:
- Power Cleans (200/140 lb)
- Ring Muscle-Ups
Start with one rep of each movement in the first round and add one rep per round until the time is up. Score is the number of rounds completed.
Image Sources
- Ring Muscle Up: Photo Courtesy of CrossFit Inc
- ring muscle up: Courtesy of CrossFit Inc.