Coach Ari sharing some insight into the mobility, timing, and strength needed for muscle ups.



Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. Warm-up E: Reverse lunges x 5/side, 10 strict toes-to-bar, single-leg Romanian deadlifts x 5/side, kick up to handstand x 5, 10 kip swings. Then two rounds of pistols x 5/side, kipping toes-to-bar x 10, contralateral dumbbell single-leg Romanian deadlifts x 5/side, 10 headstand push-ups, 10 chest-to-bar pull-ups

2. Front squat

  • 5-5-5 @ 50% 1RM (10 min)

3. Run Prep

4. “Spealler’s Track Workout” Four rounds for time of:

  • Run 400m
  • 50 Air squats

15 minute cut-off.

LIII: as written LII: as written LI: three rounds, not for time

5. Mobilize:

  • 2 min/side Couch stretch
  • 2 min/side Barbell Calf smash
  • 2 min/side Barbell Shoulder smash
  • 2 min/side Barbell Quad smash



Have fun!