Muscle-up Progression & Skill Work: Rope Climb Progressions, Rope Climb Practice & AMRAP 12 mins: Run, Muscle-ups and Rope Climbs

Muscle-up or Muscle-up Progression

Muscle-up
2-2-2-2-2

Or

Muscle-up Progression
5-5-5
Pick a starting point that you can work from. Each week, raise the rings a little higher.

Skill Work: Rope Climb Progressions, Rope Climb Practice

Rope Climb Progression
Rope Climb

Focus on foot lock and technique.

* Choose MU or Rope Climb focus

AMRAP 12 mins: Run, Muscle-ups and Rope Climbs

Complete as many rounds as possible in 12 mins of:
Run 200m
5 Muscle-ups
2 Rope Climbs, 15 ft

Photo by @robcwilson
Here’s a great rope climb drill for learning how to minimize the number of pulls you need to the top:
Rope-Climb Drills
Your doctor may not be the best source of nutrition advice,” The Washington Post.

Results

Results cont