Upper East Side

Here’s a great progression for intermediate athletes working toward their first muscle up. Keep in mind, you should have 3-5 solid strict pull ups and ring dips before attempting this drill!

Warm Up

3 rounds, increasing effort
1:00 row
14 lunges
7 DB bent over rows
7 DB strict press
7 jump squats

Workout

For time
27 thrusters (95/65)
27 C2B pull ups
21 thrusters
21 strict handstand push ups
15 thrusters
15 ring muscle ups
9 thrusters
9 bar muscle ups

Scaled version:

For time
27 thrusters
27 pull ups
21 thrusters
21 handstand push ups (kipping)
15 thrusters
15 C2B pull ups
9 thrusters
9 ring dips