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

Bar Muscle-up

• Session 1: TEST: Max unbroken muscle-ups.
• Session 2: Max unbroken muscle-ups (60s cap). Rest 60s. Three rounds.
• Session 3: One 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.
• Session 4: ‘x’ unbroken muscle-ups every minute for five rounds. Choose a number that will be challenging but achievable.
• Session 5: In five minutes, progress as far through an unbroken 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.

Ring Muscle-up (strict or kipping)

• Session 1: TEST: Max unbroken muscle-ups.
• Session 2: Max unbroken muscle-ups (60s cap). Rest 60s. Three rounds.
• Session 3: One 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.
• Session 4: ‘x’ unbroken muscle-ups every minute for five rounds. Choose a number that will be challenging but achievable.
• Session 5: In five minutes, progress as far through an unbroken 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.