For TimeMetconBenchmark
Yeti
Gymnastics
Monostructural
Solo
Workout Details
For Time
For Time:
25Pull-Up
10Muscle-Up
2.4 kmRun
↳ 1.5 miles
10Muscle-Up
25Pull-Up
Original WOD
For Time: 25 Pull-Ups 10 Muscle-Ups 1.5 mile Run 10 Muscle-Ups 25 Pull-Ups
Coaching Tips
Strategy
- 1Pace your muscle-ups to avoid burnout—consider breaking them into sets (3-5) if needed.
- 2Keep pull-ups as unbroken as possible at the beginning; try to save energy for the run.
- 3Manage your effort on the run; aim for a steady pace without overexerting yourself early on.
- 4Transitions between movements are key, so plan your approach to minimize downtime.
- 5For muscle-ups, focus on technique—strong kip and pull technique are crucial.
Safety Considerations
Technical Focus
Ensure full extension at the bottom and controlled movement to avoid shoulder strain.
Recommended Warm-Up
General Warm-Up:
- 400m Run (easy pace)(Warm up with an easy run to raise heart rate.)
Mobility Work:
- 10-15 Shoulder Dislocates(Use a band or PVC pipe.)
- 5 each side Thoracic Rotations(Focus on opening the chest.)
- 30 seconds each leg Hip Flexor Stretch(Stretch before the run.)
Activation Sets:
2 rounds- 5-10 Pull-Up (assisted or strict)(Activate pulling muscles.)
- 5-10 Muscle-Up Progressions (try to do kipping or strict pull-ups with a transition)(Focus on control and form.)
- 10 Air Squats(Activate legs for the run.)
Scaling Options
Intermediate
Reduce muscle-up reps and/or perform banded pull-ups
- 1
pull up
Banded Pull-Ups
- 2
muscle up
3 Pull-Ups + 3 Dips
Scaled
Reduce weight and reps significantly
- 1
pull up
Ring Rows
- 2
muscle up
Pull-Ups + Dips