Muscle Up – Level 4 – Intermediate

Programming

[tabl class=”table-condensed” caption=”” width=”100%”] Workout A, Workout B, Workout C
3-5 rounds of as many muscle-ups in 1:00 minute as possible followed by 2:00 minute rest., 5×1-3 strict ring muscle-up adding 1 rep a cycle until next level. If you do not have a strict muscle-up yet then do the following complex: kipping ring muscle-up with a 10-second controlled descent from the top of the dip to the bottom of the pull-up., 3 sets of max unbroken bar muscle-ups with 2:00 minute rest.

[/tabl] [tabl class=”table-condensed” caption=”” width=”100%”] Workout D, Workout E

As many muscle-ups as possible in 3 minutes. Add 15 seconds each cycle till you move to level 5. Cap out at 5 minutes., 5×1-3 strict ring muscle-up adding 1 rep a cycle until next level. If you do not have a strict muscle-up yet then do the following complex: kipping ring muscle-up with a 10-second controlled descent from the top of the dip to the bottom of the pull-up.

[/tabl]

Current ability

5 kipping ring muscle-ups unbroken and 1 bar muscle-up.

How to progress

Move to Level 5 Muscle Up when:

  • Women: 7 kipping muscle-ups unbroken, able to string together bar muscle-ups, and 1 strict ring muscle-up.
  • Men: 10 kipping muscle-ups unbroken, able to string together bar muscle-ups, and 1 strict ring muscle-up.

Lesson-specific notes

The objective of this level is to build muscle-up capacity that will translate into decreasing your time for the “30 Muscle-Ups for time” workout.

This is one of the harder and longer levels of the entire RX Athlete program. Anticipate that you may be here for a few months before moving to level 5.

Movement videos for this level

Body Weight strict ring Muscle Up

Strict ring Muscle up with weight

Muscle up Complex: Kipping ringle muscle up with 10 second descent