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11 Spicy Ring Muscle Up Workouts to Improve Your Bodyweight Skills

Test yourself with these challenging workouts.

10. Ring Muscle-Up AMRAP

AMRAP in 7 Minutes:

  • 3 Ring Muscle-Ups
  • 6 Shoulder-to-Overheads (115/85 lb)
  • 9 Box Jumps (24/20 in)

This is a sprint-style workout. Most athletes should aim to do the ring muscle-ups unbroken and pace the box jumps nicely, as they can get the heart rape up fast.

With such a short workout you’ll really have to push yourself, but this will develop your mental toughness.

11.Nasty Girls V2

3 Rounds for Time

  • 50 Pistols (alternating legs)
  • 7 Ring Muscle-Ups
  • 10 Hang Power Cleans (175/125 lb)

This “Nasty Girls v2” triplet was originally created as a CrossFit Games Regional workout (2014 Individual Event #3), and was named for the original “Nasty Girls” workout from 2005.

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