Workout Description
Maximum number of consecutive muscle-ups (ring or bar not specified, assume ring unless context implies bar).
Why This Workout Is Hard
High-skill gymnastics movement combining a pull-up and a dip, requiring significant strength and coordination.
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 muscle-ups (ring or bar). False grip endurance is key for ring MUs.
- Strength (7/10): Muscle-ups require significant relative upper body strength for both the pull, transition, and dip components. Max reps tests the endurance of this complex strength skill.
- Power (7/10): The kip and transition phase of a muscle-up are highly explosive movements. Generating sufficient power for multiple reps is key.
- Flexibility (5/10): Excellent shoulder and wrist mobility is crucial for an efficient transition and dip phase in both ring and bar muscle-ups.
- Speed (5/10): Efficient cycling of 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.
Modality Profile
A pure gymnastics workout, focused on max reps of a single movement.
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