Intermediate
Upper Back, Biceps, Abs
Upper back, biceps and abs in one non-stop circuit.
A non-stop circuit combining muscle-ups, varied-grip pull-ups and core work. The upper back, biceps and abs all get fully saturated.
The circuit — 3 rounds
3 min between rounds, no rest between exercises.
Tap an exercise each time you finish it. Long-press or “−” to correct.
1
Muscle-ups
5reps
2
Wide-grip Pull-ups
7reps
3
Close-grip Chin-ups
7reps
4
Leg Raises
10reps
5
Wide-grip Chin-ups
5reps
6
Neutral-grip L-sit Pull-ups
7reps
7
Close-grip Australian Pull-ups
5reps
8
Windshield Wipers
20reps
⏱ Rest timers
Recommended gear for this WOD
To train these exercises more comfortably and safely:
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