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. |
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. |
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. |
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. |
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. |
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. |