For TimeMetconBenchmark25:00
The Pool
10 Rounds
Monostructural
Gymnastics
Solo
Workout Details
For Time
25:00
10 Rounds for Time:
25Swim
25 yards each way
3Bar Muscle-Up
25Swim
25 yards each way
Coaching Tips
Strategy
- 1Pace yourself through the swimming portion; maintaining a steady rhythm will conserve energy for the muscle-ups.
- 2Aim to keep your bar muscle-ups unbroken if possible, but don't hesitate to break them into smaller sets if needed to maintain form.
- 3Utilize a consistent breathing pattern during swimming to enhance endurance and efficiency.
- 4Focus on a strong hip drive when transitioning from the pull-up to the dip in the muscle-up for better technique and power.
- 5Stay mindful of hydration throughout your workout, especially when swimming in a warm environment.
Safety Considerations
Technical Focus
Ensure a strong pull during the transition in the Muscle-Up to minimize shoulder strain.
Recommended Warm-Up
General Warm-Up:
- 1-2 minutes easy Light Swim - 2-3 mins(Focus on freestyle.)
Mobility Warm-Up:
- 10 Shoulder Stretch - 30 seconds(Keep upper body loose.)
- 10 Wrist Mobility - 30 seconds(Circles in both directions.)
- 10 Hip Flexor Stretch - 30 seconds(Ensure good hip mobility.)
Activation:
2 rounds- 5-10 Kipping Swing(Warm up for muscle-ups.)
- 5-8 Jumping Pull-Ups(Practice the muscle-up transition.)
- 5-10 Push-Ups(Engage the shoulders and core.)
Scaling Options
Intermediate
Reduce muscle-up reps and adjust based on capability.
- 1
bar muscle up
Pull-Ups or Jumping Muscle-Ups
Scaled
Modify swimming distance and muscle-ups significantly.
- 1
bar muscle up
Banded Pull-Ups or Ring Rows
- 2
swim
25 yards walk or row instead of swim.