Muscle Up Hunt
Build explosive pulling strength to earn your first muscle-up.
This intermediate circuit trains explosive pushing and pulling, the two qualities that unlock the muscle-up. Seven exercises flow across 3 rounds, with deliberately short rest: hold the pace without ever sacrificing technique.
The circuit — 3 rounds
2 min between rounds, minimal rest between exercises.
Tap an exercise each time you finish it. Long-press or “−” to correct.
Tips to nail this WOD
- If the jumping muscle-up is still too hard, swap it for explosive pull-ups where you drive your chest above the bar.
- Keep your legs together and your core tight on head bangers: it protects the shoulders and makes the movement cleaner.
- Drop the rep count rather than the quality. Six clean pull-ups beat ten sloppy ones.
Frequently asked questions
Do I need to already do a muscle-up for this WOD?
No. This circuit exists to build the strength and explosiveness that lead to your first muscle-up. Scale the hardest exercises with easier versions.
How many times a week should I do this circuit?
Two to three times a week is plenty, leaving at least one recovery day between sessions so the tendons can adapt.
What equipment do I need?
A pull-up bar and a dip bar (or parallel bars). Everything is bodyweight, in a park or at home.
Recommended gear for this WOD
To train these exercises more comfortably and safely:
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