¡Lleva tus habilidades de Muscle Up al siguiente nivel! Este programa está diseñado específicamente para atletas que ya dominan la técnica básica del Muscle Up y buscan desarrollar una resistencia impresionante y una ejecución más eficiente en cada repetición.
Con esta guía exclusiva, te ayudaremos a construir la fuerza, la técnica y la capacidad aeróbica necesarias para mantener un alto rendimiento en entrenamientos exigentes. Aquí encontrarás:
- Estructura progresiva: Ejercicios programados para mejorar tu resistencia muscular y perfeccionar tu movimiento.
- Consejos avanzados: Detalles técnicos y estrategias para maximizar cada repetición.
- Workouts variados: Diseñados para simular escenarios de alta demanda física, ideales para WODs intensos y competencias.
- Enfoque en el detalle: Correcciones personalizadas para mejorar tu kip, transición y estabilidad en el anillo o barra.
Este programa es para quienes buscan dominar el arte del Muscle Up y transformarlo en una herramienta eficiente para sus entrenamientos. Ya sea que tu objetivo sea acumular más repeticiones en menos tiempo o destacar en tu próximo evento, aquí encontrarás el camino para lograrlo.
¡Es hora de convertirte en un atleta más fuerte y resistente!
Tu siguiente nivel está a un click de distancia. 💪
Test Bar Muscle Up
Max effort bar muscle up in 2 minutes
3 sets of:
Get 3+ Weighted Pull-Up
Max BodyWeight Strict Chest To Bar Pull-Up
rest 2 minutes b/sets
8-minute AMRAP
5 Bar Muscle-Ups
10 Toes To Bar
50 Double Unders
GOAL:
We are working on grip strength and shoulder capacity and endurance by combining all three of these skills together.
Día 1
10-minute EMOM:
Even Minute: Max Effort Bar MuscleUps
Odd Minute: 10 Hollow Jump to Supports
POINTERS:
Watch video to see how the Jumping Bar Supports should be properly executed for form and endurance.
You want to “trust fall” back to start which means you keep straight arms and rebounded back to next rep to build endurance.
5 rounds for Time:
12/10 Calorie on Ski Erg [sub Assault Bike/Rower if you don’t have Ski Erg]
Max set of Unbroken Bar MuscleUps
*If you can’t do at least 3 unbroken each round then accumulate 3 each round
GOAL:
We are trying to build endurance by going from Ski Erg into UNBROKEN sets of Bar MuscleUps.
Therefore, you may need to take a breather before you jump to rig to complete your BMU.
The goal is to get the largest amount of UNBROKEN Bar MuscleUp sets every round.
4 sets of:
Drop Sets of Weighted PullUps
Start with a weight you can get 3+ PullUps
then drop weight and immediately do max effort Strict CTB Pullups
–rest 2 minutes between sets —
GOAL:
We added a round to our last cycle and also challenging you to add a little weight from last drop set cycle & still get at least 3 unbroken weighted each round.
Keep the same weight each round so you can build capacity with CTB.
Workout:
10-8-6-4-2
Bar Muscle-Ups
Burpee Box Jump Overs 24/20
GOAL:
This is more of a strategic workout so if you go unbroken on too large of a Bar MuscleUp set in the beginning your pace will slow significantly down.
Therefore, break the BMU right away into manageable sets and keep the Burpee Box Jump Overs moving at the same pace each round.
Endurance Cycle:
8 min EMOM
On the minute complete 30 seconds of Bar Muscle Ups
**On the final one when you are at the 30 seconds HOLD an ACTIVE support at top of bar until the 40 second mark.
GOAL:
Stringing together a few at a time would be the ultimate goal so you can be slightly fatigued for the active support hold.
NO LAZY support holds! This is muscles doing work entire time.
Workout:
Accumulate 20 Bar MuscleUps
-Each time you break complete 2 Wall Walks
*7 minute time cap
GOAL:
If you go full out on the first set of Bar MuscleUps you will end up doing too many small sets and having to go to the wall walks too many times.
Therefore, if you know you need to break this up more than twice, approach this with 70% for each set so you have enough stamina to complete in as few sets as possible.
Strength Cycle:
5 sets of:
Drop Sets of Weighted PullUps
Start with a weight you can get 3+ PullUps
then drop weight and immediately do max effort Strict CTB Pullups
–rest 2 minutes between sets —
GOAL:
We added a round to our last cycle and also challenging you to add a little weight from last drop set cycle & still get at least 3 unbroken weighted each round.
Keep the same weight each round so you can build capacity with CTB.
Workout:
3 rounds of:
Max Effort Kipping Bar Muscle-Ups
Immediately after your max Bar MU set you will complete 10 “Box Bar MU”
—rest 2minutes after each round—
GOAL:
Set up a box near your BMU bar and place on height when you stand on box it’s between neck & chest height.
Aim to have your last set of Bar Muscle-Ups to be close to your first set since we get to rest and recover for 2minutes after each round.
Endurance Cycle:
For time AND quality!
Accumulate 50 Hollow Jump to Support with STRAIGHT ARMS on the way up and down.
GOAL:
Stay in hollow as you pull around the bar and down into support.
Return to the same start position by “pushing away” from bar to “trust fall” back to start.
This should be done to get heart rate up but also form matters. We are firing up lats & breathing for endurance capacity.
Workout
RETEST: Max Effort Bar MuscleUps in 2 minutes
CONGRATS on finishing your program! Make sure to watch the conclusion video…We hope you built endurance, capacity but most of all improved your technique and strength during this program, which will ultimately help you in the long run! Loved this program and ready to “level up?”
Optional Workout:
4 rounds:
10 calories on Assault Bike
5 Bar MuscleUps
3 Wall Walks
—rest 1 minute between rounds—
*Try to make this a sprint type of workout
