Workout Description
Maximum number of consecutive bar muscle-ups.
Why This Workout Is Hard
High-skill gymnastics movement on a bar, requiring power, coordination, and timing.
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): A direct test of upper body pulling and pushing stamina, as well as grip endurance, to complete multiple consecutive bar muscle-ups. Core engagement for an efficient kip is also key.
- Strength (7/10): Bar muscle-ups require significant relative upper body strength for the powerful pull, transition over the bar, and dip. Max reps tests the endurance of this complex strength skill.
- Power (7/10): The kip and transition phase of a bar muscle-up are highly explosive movements, requiring coordinated power from the hips, core, and upper body.
- Flexibility (5/10): Excellent shoulder and wrist mobility is crucial for an efficient transition over the bar and the dip phase.
- Speed (5/10): Efficient cycling of bar muscle-ups without excessive rest or failed attempts contributes to a higher number of max reps. Not about maximal speed per rep, but sustained skilled effort.
- Endurance (4/10): Moderate cardiovascular demand if performing a high number of reps quickly. Primarily tests localized muscular endurance and skill specific to the bar.
Modality Profile
A high-skill gymnastics movement combining a pull and a push, using only bodyweight.
Similar Workouts to Bar Muscle-Ups: Max Reps
If you enjoy Bar Muscle-Ups: Max Reps, you might also like these similar CrossFit WODs:
- Muscle-Ups: Max Reps (85% similar) - Maximum number of consecutive muscle-ups (ring or bar not specified, assume ring unless context impl...
- 30 Muscle Ups (84% similar) - For Time
30 Muscle-Ups...
- Handstand Push-Ups: 2 min max reps (83% similar) - Maximum number of handstand push-ups completed in 2 minutes....
- Ring Muscle-Ups: Max Reps (83% similar) - Perform the maximum number of unbroken ring muscle-ups....
- Ryan (83% similar) - 5 Rounds For Time
7 Muscle-Ups
21 Burpees...
- Movember Cowboys (82% similar) - 3 Rounds for Time
10 Handstand Push-Ups
20 Hang Squat Cleans (115/80 lb)
3 Rope Climbs...
- AGOQ 23.3 (82% similar) - AMRAP in 20 minutes:
4 Strict Handstand Push-Ups
8 Box Jumps (30/24 in)
12 Pull-Ups...
- Regionals 17.3 (82% similar) - For Time:
21-15-9 reps of:
Parallel Bar Dips
15 foot Rope Climbs
Time Cap: 11 minutes...
These WODs similar to Bar Muscle-Ups: Max Reps share comparable training demands, time domains, and movement patterns.