A series of 5min sessions you complete at the start of your session to develop the ability to do something.

TEST: Max unbroken bar muscle-ups.

REP 1 Max unbroken bar muscle-ups (60s cap). Rest 60s. Three rounds.

REP 2: One bar muscle-up every ‘x’ seconds. Choose a number of seconds that will be very challenging to complete for five minutes. If repeating this session, reduce the number of seconds from last time it was completed successfully.

REP 3:: ‘x’ unbroken bar muscle-ups every minute for five rounds. Choose a number that will be challenging but achievable.

REP 4: In five minutes, progress as far through an unbroken bar muscle-up ladder as possible. That is, one muscle-up, two unbroken, three unbroken etc. If you cannot get past three, complete as many unbroken sets of two as possible.