|Workout A||Workout B||Workout C|
|2-4 minutes practice of false grip kipping ring pull ups||3 x 5 false grip ring rows. Tempo: 1331||2-4 minutes practice of strict false grip ring pull ups in hollow rock position. Go as high as possible. Tempo: 1131.|
|20-30 reps of proximal ring wrist rotations with as little leg assistance as possible||10×1 jumping up to a ring dip at lowest possible height||3×5 muscle-up transitions from toes.|
How to progress
Move to Level 2 Muscle-Up when you’ve completed the following:
- Be comfortable hanging from rings with a false grip.
- Be comfortable at chest-to-ring kipping false grip pull-ups
- Be comfortable wth practicing the ring turn-over.
This level has a heavy emphasis on building strength in the transitional phase between the pull and bottom of the dip. I suggest cycling through this 3-6 times before going to level 2 muscle-up even if after 1 cycle you feel comfortable. Something you may notice is that in order to move on, I’m not asking you to perform X amount of reps to graduate a level.
Suggested scale during WOD’s
Jumping muscle-ups or jumping to dip position.