"The muscle-up (also known as a muscleup) is an advanced strength training exercise, within the domain of calisthenics. It is a combination routine of a radial pull-up followed by a dip."
And they can be pretty damn hard to learn.
So, yea....if you don't know already, muscle-ups are tough, and our #WODoftheWEEK has a lot of 'em in it, but do not fear. If you haven't yet mastered the muscle-up, you can scale down to pull-ups, even do banded ones, so let's get back to it!
I hope you all had a fantastic Thanksgiving break, and if you're like me, you probably ate too much food and didn't workout nearly as much as you planned to, so that means it's time to double up before the holidays come at us in a few short weeks.
So, that means we're back to our usual #WODoftheWEEK posts, and this one is coming from our photographer and videographer, Sasha Preziosa, of Maxability Sports & CrossFit. It's a bit of a burner, and includes a ton of muscle-ups, a gymnastics movement that's been around for long time, but has been most popularized over the past decade by CrossFit.
Again, for this workout, if you cannot do muscle-ups, scale with two times the amount of pull-ups, or dips if you prefer, and use a band however necessary to complete the movements. You can see some examples in the video down below, or even use a band to complete muscle-up transitions as a scale for this workout.
Quick segway before we get to the workout, I really want to take note of how a lot of gyms and boxes are adapting their facilities to be 'more than just CrossFit' often adding nutrition plans, optional sports classes for all ages, abilities and really focusing their aim on bringing sport and fitness into each of their customers lives. That's something I immediately noticed about Maxability, and if you're ever down in the Teaneck area of New Jersey (just south of the city), drop in, say hello, and let them know we sent ya. Long story short, check 'em out here.
And without further a due....
Time cap: 15 minutes
10 Muscle ups
10 Thrusters 115/85
8 Muscle ups
6 Muscle ups
4 Muscle ups
2 Muscle ups
So, obviously this workout is one you can either complete or not (at first glance) and if there's any hesitation about whether or not you can complete all of this work in under 15 minutes, then choose a scale immediately and keep it moving. The point of this workout is not to learn muscle-ups, its to keep moving, with as minimal rest as possible. With the heavy thrusters, it's something you can take your time on (rest at the top) but again, keep moving through them, and if you can get through the first set without breaking, then you should be able to do the rest as well.
And remember....in terms of scaling, here's what you can do.
- Double the amount of pull-ups
- Muscle-up transitions with a band (in the video above)
- Double the amount of dips
For scaling the thrusters, simply lower the weight.
Post your times and thoughts in the comments below, and email us at: firstname.lastname@example.org if you have a recent workout you want to share it on our blog.