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CrossFit Main Site Daily WOD

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  • For time:
  • 30 Muscle-ups

Although this workout will be very short for advanced athletes, beginner and intermediate athletes should not worry about finishing quickly. Instead, scaling athletes should pick a modification that offers an opportunity to practice the muscle-up and improve strength and skill. If you’re currently nowhere near a muscle-up, work on a pulling exercise and a pushing exercise.

Intermediate Option
Complete as many muscle-ups as possible in 15 minutes.
Complete as many rounds as possible in 5 minutes of:
5 strict pull-ups
5 ring dips

Beginner Option
Complete as many rounds as possible in 15 minutes of:
5 ring rows, using a false grip
5 jumping dips, slowing the descent

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This “30 Muscle-Ups for Time” workout has appeared numerous times on the CrossFit Main Site (first on March 1, 2004) and made its first appearance as a workout in the CrossFit Games in 2018.

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