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Workout Description

For Time 30 Muscle-Ups

Why This Workout Is Hard

High volume (30 reps) of a high-skill gymnastics movement (Muscle-Ups) performed for time.

Benchmark Times for 30 Muscle Ups

  • Elite: <18:15
  • Advanced: 18:15-14:45
  • Intermediate: 14:45-10:30
  • Beginner: >10:30

Training Focus

This workout develops the following fitness attributes:

  • Strength (9/10): Muscle-ups demand a high level of relative bodyweight strength for both the pulling (to get over the rings/bar) and dipping (to press out) phases. 30 reps amplify this strength-endurance component.
  • Stamina (8/10): Requires significant upper body muscular endurance (pulling and pushing) to complete 30 reps, testing stamina in shoulders, chest, triceps, lats, and grip.
  • Power (7/10): The kipping muscle-up relies on an explosive hip drive and powerful pull to generate momentum. Even strict versions require a powerful transition.
  • Flexibility (5/10): Good shoulder and wrist flexibility is crucial for efficient transitions and achieving proper positions in the muscle-up, particularly the false grip and the dip catch.
  • Speed (5/10): Cycling reps quickly, if capacity allows, is key for a good time. However, maintaining quality of movement often takes precedence over raw speed for many athletes.
  • Endurance (4/10): While primarily a strength/skill test, performing 30 muscle-ups for time can be metabolically demanding, especially if sets are broken with short rests.

Modality Profile

A pure, high-skill gymnastics test. The entire challenge is completing 30 reps of a single gymnastics movement.

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These WODs similar to 30 Muscle Ups share comparable training demands, time domains, and movement patterns.

Training Profile

AttributeScoreExplanation
Endurance4/10While primarily a strength/skill test, performing 30 muscle-ups for time can be metabolically demanding, especially if sets are broken with short rests.
Stamina8/10Requires significant upper body muscular endurance (pulling and pushing) to complete 30 reps, testing stamina in shoulders, chest, triceps, lats, and grip.
Strength9/10Muscle-ups demand a high level of relative bodyweight strength for both the pulling (to get over the rings/bar) and dipping (to press out) phases. 30 reps amplify this strength-endurance component.
Flexibility5/10Good shoulder and wrist flexibility is crucial for efficient transitions and achieving proper positions in the muscle-up, particularly the false grip and the dip catch.
Power7/10The kipping muscle-up relies on an explosive hip drive and powerful pull to generate momentum. Even strict versions require a powerful transition.
Speed5/10Cycling reps quickly, if capacity allows, is key for a good time. However, maintaining quality of movement often takes precedence over raw speed for many athletes.