Friday, April 17, 2009

Friday, April 17, 2009

[vodpod id=ExternalVideo.811600&w=425&h=350&]
Today, we are introducing a new skill: the muscle-up. After achieving pull-ups and ring dips, this is the next progression.

eight rounds for time:
25x squat
5x muscle-up

If you do not have a muscle-up, substitute four times (each) the number of pull-ups and dips. For example, if the workout calls for sets of five muscle-ups, substitute sets of 20 pull-ups and 20 dips.


  1. coach | April 16, 2009 at 9:46 pm


    The scaling for this workout will arrive via decreasing the number of rounds. We will likely be taking two rounds off per scaling attempt. We are going to work hard to get everyone through at least six rounds.

    John and Melody

  2. capitalpressure | April 17, 2009 at 8:02 am

    I did assisted dips and kipping pull-ups in place of muscle-ups. I achieved good depth on all of my squats. I stopped after round 7, because I tore a callouse on my hand. My overall time was 37:12. Jeff W.

  3. coach | April 17, 2009 at 7:05 am

    Tamra F.: 27:27 (sub: 2x jump-stretch pull-up, jump support; 5 rounds)
    Kim H.: 24:59 (sub: jumping dip, jump/kip pull-up, chair; 5 rounds)
    Tod C.: 43:01 (sub: ring dip negatives, jump/kip pull-up; 6 rounds)
    Roselena R.: 43:21 (sub: jump support, jump/kip pull-up, 2 risers; 6 rounds)
    Ted K.: 45:00 (sub: ring dip negatives; 6 rounds)
    Rebekka E.: 26:57 (sub: bar jump support, jump/kip pull-up, 3 risers; 4 rounds)
    Mead O.: 20:14 (sub: 1x bodyrow, bench dip; 4 rounds)
    Jen M.: 22:53 (sub: jump/kip pull-up, 5 risers, jump support; 4 rounds)
    Mike S.: 18:00 (4 rounds)
    Neil A.: 22:23 (sub: jump support; 4 rounds)
    Debbie D.: 15:09 (sub: jump/kip pull-up, 6 risers, bench dip; 3 rounds)
    Michelle C.: 22:55 (sub: jump/kip pull-up, 4 risers; 3 rounds)
    David C.: 36:40 (sub: jump/kip pull-up, jump support; 4 rounds)
    Matt W.: 32:12 (sub: bench assisted muscle-up + negative; 8 rounds)
    Jenn J.: 26:02 (sub: jump/kip pull-up, 2 risers; jump support; 4 rounds)


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