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11 Spicy Ring Muscle Up Workouts to Improve Your Bodyweight Skills

Test yourself with these challenging workouts.


AMRAP in 20 Minutes

  • 2 Ring Muscle-Ups
  • 4 Handstand Push-Ups
  • 8 Kettlebell Swings (2/1.5 pood)

Pace yourself from the beginning, as you creep towards the later rounds of the workout your shoulders will start burning, especially after the kettlebell swings and handstand push-ups.

Give yourself time to recover but keep your breaks short and efficient.


20 Minute AMRAP

  • 400 meter Weighted Run (30 lb)
  • 5 Ring Muscle-Ups

Only the run is weighted in this workout, you can drop the vest for the muscle-ups.

athlete flies through ring muscle up workouts

9. Amanda

9-7-5 Reps for Time:

  • Ring Muscle-Ups
  • Squat Snatches (135/95 lbs)

Amanda is one of the CrossFit Girl WODs, used over time to assess an athlete’s progress.

With two highly technical movements – the gymnastics movement of the muscle-up and the Olympic lift movement of the squat snatch – and low rep volume, the Amanda workout is one of the more complex and challenging CrossFit workouts.

This workout is designed to be a sprint, so perfecting your technique for a strong base will help you with efficiency and speed.

Good Times for “Amanda”

  • Beginner: 13-15 minutes
  • Intermediate: 10-12 minutes
  • Advanced: 8-9 minutes
  • Elite: 5-7 minutes

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