Workout of the day

Get ready to fire up your upper body! Today’s workout is all about building explosive power and strength. Tackle this challenging combination to test your muscle endurance and gymnastic prowess!

The workout of the day consists of:

Complete 3 rounds for time:

  • 15 Ring Muscle-Ups
  • 15 Bar Muscle-Ups

Scaling

  1. If you’re unable to do muscle-ups, substitute with:
    • 15 Pull-ups + 15 Dips (for Ring Muscle-Ups)
    • 15 Jumping Pull-ups + 15 Push-ups (for Bar Muscle-Ups)
  2. Reduce the volume to 10 reps of each movement if 15 reps are too challenging

No equipment

  1. If you do not have rings or a bar, substitute with:
    • 15 V-push-ups (simulate a muscle-up motion)
    • 15 Chair or Table Dips
  2. Use a sturdy towel and door anchor to simulate ring rows or muscle-up transitions

Warmup

  1. 5 minutes of light cardio (jump rope, jogging, or high knees)
  2. Dynamic stretches: shoulder circles, arm swings
  3. 2 rounds of:
    • 10 PVC pass-throughs
    • 10 banded shoulder dislocations
    • 5 scapula pull-ups

Cooldown

  1. 5 minutes of light cardio (walking or slow jogging)
  2. 2 rounds of:
    • 30-second doorway stretch (each side)
    • 30-second triceps stretch (each arm)
    • 30-second chest stretch
  3. Deep breathing exercises