Advanced
Muscle Up Boost
String together muscle-ups at high volume.
A circuit built to master muscle-ups in a row, with heavy pull and dip volume. Reserved for those who already chain muscle-ups.
The circuit — 5 rounds
Minimal rest between rounds, minimal rest between exercises.
Tap an exercise each time you finish it. Long-press or “−” to correct.
1
Wide Pull-ups
20reps
2
Muscle-ups
10reps
3
High Pull-ups
10reps
4
Dips on Straight Bar
10reps
5
Superman Hold
30 s
6
Dips
40reps
7
L-sit Chin-ups
15reps
⏱ Rest timers
Recommended gear for this WOD
To train these exercises more comfortably and safely:
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