10 rounds for time
3 Muscle ups
WODprep Strategy Top Tips
Nailing the Run:
Okay, so when you’re out there doing that 200m run, don’t go all-out like you’re in a sprint race right from the start. You know how that ends – you’re out of breath and done for.
Instead, aim for a steady pace that’s not super slow but not crazy fast either. You want to find that middle ground – a moderately fast pace that you can handle for all the rounds. Swing those arms of yours to keep pushing forward and keep your stride looking good.
Tackling the Muscle-Up:
Here’s how to break it down depending on where you’re at:
For the Pros: Hey, if you’re rocking those muscle-ups without breaking a sweat, go for the gold – do all 3 in a row. Just remember, keep that swing (or kip) smooth and make that transition from pulling up to dipping controlled and slick.
For the Mid-Tiers: You’re getting there, but muscle-ups still make you work. No shame in that! Split ’em into smaller bites – one or two at a time. This way, you save energy and keep those moves on point.
For the Starters: If muscle-ups are a bit of a dream for you right now, no worries. Let’s mix it up. Try a combo of pull-ups and dips. Do 3 pull-ups followed by 3 dips. It’s like a mini muscle-up simulation to build that foundation.
Bar Muscle Ups: How to Fix your Chicken Wing (Random Stranger!)
Check out our awesome content below:
FREE BMU MINI COURSE: wodprep.com/bar-muscle-ups/
8 WEEK BMU COURSE (GUARANTEED RESULTS): wodprep.com/bar-muscle-up-mastery-open-1/
CROSSFIT GEAR I USE (grips etc): https://bit.ly/3FGuJKn
WODPREP ACADEMY: wodprep.com/wodprep-academy/
BEST DAILY PROGRAMMING FOR MASTERS: wodprep.com/wodprep-masters/
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