Rowing and Muscle-ups

Today's workout is a grindy interval-style session consisting of 4 rounds of:

• 3:00 minutes of rowing for calories

• 1:00 minute of bar muscle-ups or ring muscle-ups

Each round is 4 minutes of continuous work, with no rest between movements and minimal rest between rounds—just enough to reset and prepare for the next effort. The goal is to push the intensity on the rower while maintaining quality, efficient reps on the muscle-ups.

Stimulus:

This is an aerobic power and upper-body gymnastics stamina piece. The rower will challenge you to maintain a moderate-high pace while managing fatigue during the muscle-up volume. The muscle-ups will feel tough coming off the row, so focus on breathing and composure as you transition. Aim to hit consistent calories on the rower and reps of muscle-ups each round.

General Warm-up | 5:00

3 rounds at a steady pace:

10 air squats

10 ring rows

10 walking lunges

10 push-ups

:30 jumping jacks

Tech | 2:00

Demonstrate rowing and muscle-ups (scaling options)

Specific Warm-up | 10:00

Part 1 – Shoulder & Lat Activation (5:00):

10 banded pull-aparts (under control)

10 banded lat pull-downs (seated or kneeling)

5 scap pull-ups (slow, full range)

5 beat swings

5 ring supports (hold top of dip on rings or bar) – 10-15 sec each

Part 2 – Muscle-Up Progressions (5:00):

Choose based on ability level:

Beginner to Intermediate:

3 sets of:

3 ing muscle-up transitions (use a low bar/ring setup)

5 dip negatives (slow, controlled)

5 band-assisted muscle-ups (if using)

Advanced Athletes:

2 sets:

3–5 strict chest-to-bar pull-ups or low-ring transitions

3–5 bar or ring muscle-ups

Break | 2:00

WOD | 16:00 | H:30

RX:

4 rounds for calories and reps:

3:00 of rowing for calories

1:00 of muscle-ups

Intermediate option:

4 rounds for calories and reps:

3:00 of rowing for calories

1:00 banded bar muscle-ups | banded ring muscle-ups | strict chest-to-bar pull-ups | strict pull-ups

Beginner option:

4 rounds for calories and reps:

3:00 of rowing for calories

1:00 jumping chest-to-bar pull-ups | jumping pull-ups | ring rows

Cooldown | 5:00

Hold each stretch for :30 - :45 seconds per side:

Lat stretch on rig or wall

Pec stretch

Dragon pose stretch

Forearm and wrist stretches

Figure 4 stretch

Child's pose