Accumulate 15, 30 or 45 Ring muscle-ups
Set of ring muscle-ups*

• After every set of muscle-ups, perform 5x Cross-over single-unders for every muscle-up completed. e.g. 5 Ring MU = 25 CO SU

Number of reps. Choose based on your capacity, you’re looking to hit sets of at least 3 repetitions, ideally more.

Movement options.
Ring muscle-up → Seated ring muscle-ups → Bar muscle-ups → Jumping bar muscle-ups
Cross-overs →Speed rope skips