Read up on some essential tips to achieve that glorious muscle up.

A rowing & muscle-up couplet. You ready for this? Wod credit: CrossFit Southie

Looking for a muscle-up thruster workout designed to kick your ass? Welcome to this week’s #WODoftheWEEK brought to you by: CrossFit Southie.

We are closing out the strict muscle-up series with a banded saddle muscle-up! Pair this with the russian dip and our original transition drill to finally get that first strict muscle-up!

Still struggling with the turnover in your strict muscle-up?? Marc & Aimee detail the Russian dip on today's Wisdom of the Week. This skill allows you to support your full body weight while practicing the turnover on a steady surface before moving to the unstable rings.

This week we take a long, hard look at the muscle-up transition, which prevents many people from performing it successfully. Here's one drill to help get the feel of keeping the rings close as you transition from the pull to the turnover. Good luck!!!

That's right- the most coveted gymnastics movement in the sport of CrossFit, the muscle-up, is the star of our next Wisdom of the Week series! By: Aimee Young