Wednesday Workout: MU/PU Work, 3 Rounds



3 Sets: Max Rep Muscle Ups, rest 2-3 minutes between sets

Or, 3 Sets: Chest to Bar Pull-up x 10-15 reps (unbroken set), rest 2-3 minutes

Or, OTM 8: Pull-up or scaled variation (strict) x 3-5 reps

*Choose appropriate variation and work for about 10 minutes on pulling strength or efficiency. Do muscle ups if you have 5+ reps.  If doing OTM work, choose challenging rep range that you can consistently hit each time (i.e. should not be going to failure on any set during OTM work).


Level 1

3 Rounds for Time:

  • Row x 20 Cals
  • Deadlift (75/45) x 15
  • Hang Power Clean x 10
  • Shoulder to Overhead x 5

Level 2

3 Rounds for Time:

  • Row x 25 Cals
  • Deadlift (135/95) x 20
  • Hang Power Clean x 15
  • Shoulder to Overhead x 10

18 Minute Cap. Scale weight or reps appropriately

7 Comments on “Wednesday Workout: MU/PU Work, 3 Rounds

  1. 3 sets of 5 strict pull ups, lot of mu practice/fails…gotta get it back!

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