Ryan
The Heroes
Workout description
5 Rounds for Time: - 7 Muscle-ups - 21 Burpees
Warmup:
10
min
Equipment:
High Rings
Cooldown:
5
min
Modality:
Gymnastics
Coaching notes
Begin with the muscle-ups, focusing on smooth transitions between the pull-up and dip phases to maximize efficiency and power. Follow each set with 21 burpees, maintaining a quick pace while ensuring proper form—drop down with control and spring back up with energy.
Ryan
The Heroes
Workout description
5 Rounds for Time: - 7 Muscle-ups - 21 Burpees
Warmup:
10
min
Equipment:
High Rings
Cooldown:
5
min
Modality:
Gymnastics
Coaching notes
Begin with the muscle-ups, focusing on smooth transitions between the pull-up and dip phases to maximize efficiency and power. Follow each set with 21 burpees, maintaining a quick pace while ensuring proper form—drop down with control and spring back up with energy.