5 muscle ups / 50 double unders
4 muscle ups / 40 double unders
3 muscle ups / 30 double unders
2 muscle ups / 20 double unders
1 muslce up / 10 double unders
Post time to comments.
Sub for double unders is 3 singles for each double under rep (150, 120, 90 ...)
(DU Challenge - Day + 16)
Coach's Notes. (standard times of 0545, 0630, and 0800)
Stare those goats down and don't blink! Here are two skills that may frustrate some folks, good thing we have scaling options.
As for the double unders...if you have any double unders then do the 150 double unders! The only way to slay that goat is to work them in a WOD every time they come up. If you have no double unders, then use the 3:1 substitution.
As always, many options for scaling the muscle up. Pick what is most challenging for you but still able to be completed for 15 reps. Kipping, jumping, band assist, leg assist off the floor or you may sub each rep of a muscle up with 3 reps of pullups and 3 reps of dips. No need to type a manifesto on the muscle up when the Journal and countless videos exist to demo the mechanics, progressions, transition and scaling options for this gymnastic movement. A few samples below from competent coaches.
Training Videos.
- From the pocket gymnast, a Kipping MU demo.
- From Laurie Galassi at CFHQ, more MU progressions.
- And some dude with a slow motion MU, even though its in real time. Don't let the rings get as wide as he does, keep 'em in tight.