For TimeMetconWeightliftingBenchmark11:00
Muscle-Up Clean Ladder
Gymnastics
Weightlifting
Solo
Workout Details
For Time
11:00
For Time:
4Bar Muscle-Up
2Clean
↳ 225/145 lbs (102/66 kg)
4Bar Muscle-Up
2Clean
↳ 245/160 lbs (111/73 kg)
4Bar Muscle-Up
2Clean
↳ 265/175 lbs (120/79 kg)
4Bar Muscle-Up
2Clean
↳ 285/190 lbs (129/86 kg)
4Bar Muscle-Up
2Clean
↳ 305/205 lbs (138/93 kg)
4Bar Muscle-Up
2Clean
↳ 320/215 lbs (145/98 kg)
4Bar Muscle-Up
2Clean
↳ 335/225 lbs (152/102 kg)
4Bar Muscle-Up
2Clean
↳ 350/235 lbs (159/107 kg)
Coaching Tips
Strategy
- 1Break the Bar Muscle-Ups into manageable sets; consider doing sets of 2 to 3 as you fatigue.
- 2Complete Cleans with a firm grip; ensure your form is strict, especially as the weights increase; avoid rounding your back.
- 3Pace yourself throughout the WOD; the workload increases with each round, ensuring you maintain your strength for the last rounds.
- 4Use the transition time between Chest-to-Bar Pull-Ups and Cleans effectively; take a few seconds to reset and breathe before you start your next set.
- 5It's crucial to maintain your composure during the heavier Cleans; recheck your grip and foot placement before each lift.
Safety Considerations
Technical Focus
Watch for shoulder fatigue during Bar Muscle-Ups; ensure full range of motion.
Recommended Warm-Up
General Warm-Up:
- 2-3 min Jump Rope - 2-3 min
Mobility:
- 10-15 Shoulder Dislocates with Band
- 30 sec each leg Hip Flexor Stretch
- 30 sec hold Wrist Stretch
Activation: 2-3 rounds of:
3 rounds- 3-5 Bar Muscle-Up Progressions(Focus on kipping motion.)
- 5 Hang Power Clean with Light Weight(Practice form with 50% of WOD weight.)
Scaling Options
Intermediate
Reduce weight by ~20% and ensure proper technique on Bar Muscle-Ups.
- 1
bar muscle up
Transition from Bar Muscle-Ups to Chest-to-Bar Pull-Ups.
- 2
clean
Reduce weight for Cleans by 20%.
Weight: 180/115 lbs (81.65/52.16 kg)
Scaled
Reduce weight by ~40% and perform pull-up variations.
- 1
bar muscle up
Use Banded Pull-Ups or Ring Rows.
- 2
clean
Use lower weight for Cleans.
Weight: 135/85 lbs (61.23/38.56 kg)