WOD: Muscle Up + Wailea — AMRAP
Tuesday, June 23, 2026 | CrossFit MYO, San Jose CA
The Workout
Muscle Up
15min AMRAP 3 (UB ONLY)
Score type: Reps
Wailea
3 Rounds 40/32 Row Cal 1:1 Rest
What Makes This Workout Effective
Today’s AMRAP combines high-intensity rowing with the complex gymnastics of muscle ups to challenge both cardiovascular output and upper-body explosive power. This pairing forces the body to maintain stability and coordination in the muscle ups while under significant metabolic fatigue from the rowing intervals.
Scaling Options
| Level | Modifications |
|---|---|
| Rx | Muscle Ups and 40/32 Cal Row |
| Intermediate | Ring Dips or Chest-to-Bar Pullups and 30/24 Cal Row |
| Beginner | Ring Rows or Jumping Pullups and 20 Cal Row |
Full Session Breakdown
| Block | Duration | What You’ll Do |
|---|---|---|
| Warmup | 10 min | Dynamic stretching and heart rate elevation. |
| Skill/Strength | 20 min | Movement prep and technical review. |
| WOD | ~20 min | The main metabolic conditioning piece. |
| Cooldown | 10 min | Recovery and mobility. |
FAQ
Q: How should I pace the rowing to ensure I have enough strength for the muscle ups?
A: Maintain a steady, sustainable pace on the rower (around 70-80% effort) rather than sprinting; this prevents your heart rate from spiking too high, allowing you to maintain the precision needed for the transition of the muscle up.
Q: How do I manage the 1:1 rest period effectively?
A: Use the rest interval for deep nasal breathing and shaking out your arms. Avoid sitting down; stay on your feet to keep your blood flowing and your muscles primed for the next round of gymnastics.
Q: I’ve never done a muscle up before, is this workout still okay for me?
A: Absolutely. We will substitute the muscle ups with a progression that matches your current strength level, such as ring dips or pull-ups, so you can still experience the metabolic challenge of the AMRAP.
Ready to Try It?
CrossFit MYO offers 2 free classes for newcomers. Every workout is scalable — coaches meet you exactly where you are.
📍 CrossFit MYO | 3550 Charter Park Drive, San Jose, CA 95136