MUSCLE UP WORKOUT
IMPORTANT: This app is just a *tool*. If you need help, contact your Coach. Your priority is to simply never give up. Just take a little action each day. Use Maximal Engagement. No training through sharp pain. And sometimes, you’ll need to push through like your LIFE depends on it…because your health & strength really do. If “life” comes up, at least give me 1 round of training (10 minutes). Always move forward and upward. Track your progress when you’re finished and rejoice in the SMALL WINS. And SHARE your Wins & Victories!
- Move Up ONLY when you mastered it, with CLEAN form.
- Send a video to your Coach to make sure.
- Send a Weekly Strength Test to your Coach (progress on Press Handstand, V Stand, Muscle Up)
- Add your Kata to your Training for at least 1 rep up to 10 reps as desired.
Scroll down for Level Options.
WATCH FOUNDATION 2
TOTAL BODY JOINT MOBILITY WARMUP
A quick 10 seconds or 10 reps of each BEFORE strength training.
And then at END of strength training, 1 minute holds and 20 reps of each for serious Flexibility Development.
LEVEL 0.25
5 ROUNDS
10 ROWS
Literally anything to hang from is fine. Railing, table, rings, ropes, silks, whatever is safe. Keep it smooth and controlled!
10 FOOT ASSISTED DIPS
Anything for support will do, like chairs, tables, desks, rings–anything safe. Hollow body (rounded back). Elbows sliding against ribcage.
30 SECOND HORSE STANCE
Knees level with hips, arms straight. Hold it like you mean it, dang it!
LEVEL 0.50
5 ROUNDS
30 SECOND HANG
Literally anything to hang from is fine. Tree, rings, pullup bar, deck, top of door, ladder, playground, or install something simple. Hang like you’re above a pool of ALLIGATORS! Don’t let go!
30 SECOND SUPPORT STAND
Anything to support yourself is fine. Chairs, rings, countertop, desks, parallel bars, etc. etc. The floor is LAVA.
30 SECOND SQUAT STAND
Knees level with hips, arms straight above head. Do not flop!
LEVEL 0.75
5 ROUNDS
MAX PULLUPS (20 max.)
If you can do 20 Pullups on your 1st set, then you should be attempting Muscle Ups.
5 Pullups = 1 Muscle Up
Bar, rings, silks, hoop, straps, or anything else you want to use is fine.
MAX DIPS (20 max.)
If you can do 20 Pullups on your 1st set, then you should be attempting Muscle Ups.
5 Dips = 1 Muscle Up
Bar, rings, silks, hoop, straps, or anything else you want to use is fine.
30 SECOND TWIST STAND BOTH SIDES
Foot turned out. Knees at right angles. Back straight. Be a GARGOYLE!
LEVEL 0.99
5 ROUNDS
5 MUSCLE UPS
ONLY if you can do 20 Pullups and 20 Dips without coming down should you be attempting Muscle Ups.
If you’re trying to build the strength for the transition, do 5×5 of these…
And once you get your Muscle Up, do 5×5 of them…
30 SECOND COIL SQUAT BOTH SIDES
Foot turned out. Knees at right angles. Back straight. Be a GARGOYLE!