For TimeMetconBenchmark18:00
Muscle-Up Biathlon
Monostructural
Gymnastics
Solo
Workout Details
For Time
18:00
For Time:
400 mRun
18Muscle-Up
400 mRun
15Muscle-Up
400 mRun
12Muscle-Up
Coaching Tips
Strategy
- 1Pace your runs to maintain a consistent effort throughout the WOD; don’t sprint the first 400m.
- 2Break the Muscle-Ups into manageable sets to avoid early fatigue; consider doing sets of 5 or 6 if you're working towards completing all reps.
- 3Focus on maintaining a steady breathing pattern during running to enhance recovery for the Muscle-Ups afterwards.
- 4Transition quickly between running and muscle-ups to keep your heart rate up and minimize downtime.
- 5Ensure your form remains strict on Muscle-Ups to prevent shoulder strain; don’t rush the movements.
Safety Considerations
Technical Focus
Ensure proper shoulder engagement and body control during the Muscle-Up.
Recommended Warm-Up
General Warm-Up:
- 400m Run (easy pace) - 2 min easy(Focus on warming up legs and getting comfortable.)
Mobility:
- 10-15 Shoulder Dislocates(Using a band or PVC pipe.)
- 10-15 Wrist Stretch(Hold each stretch for about 15 seconds.)
- 10-15 Hip Flexor Stretch(Focus on opening up hips for running.)
Activation:
2 rounds- 5-8 Jumping Pull-Ups(To activate the upper body.)
- 2-5 Bodyweight Muscle-Ups (false grip if possible)(Focus on controlling the movement.)
- 200m Run (fast pace) - 1 min(Pick up pace to prepare for hard effort.)
Scaling Options
Intermediate
Reduce pull-up difficulty and intensity
- 1
muscle up
Pull-ups + Dips alternate for muscle-ups
- 2
run
Run distance remains the same
Scaled
Use modified bodyweight movements for muscle engagement
- 1
muscle up
Banded Pull-ups or Ring Rows
- 2
run
Shorten the run to 200m