What is a good score for Muscle-Ups: Max Reps?

Good scores for Muscle-Ups: Max Reps depend on your fitness level: Elite athletes achieve over 0 reps, advanced athletes target 2 reps-0 reps, intermediate athletes aim for 5 reps-2 reps, and beginners should focus on proper form over hitting 5 reps.

What is considered a good Muscle-Ups: Max Reps score?

A good Muscle-Ups: Max Reps score for most CrossFit athletes is between 5 reps-2 reps (intermediate level). Elite scores are over 0 reps, but focus on consistent movement and proper form rather than just numbers.

What should I aim for in Muscle-Ups: Max Reps?

Your Muscle-Ups: Max Reps target should match your fitness level. Beginners should aim for around 5 reps with good form, while advanced athletes can target 2 reps-0 reps. Always prioritize proper movement over maximum reps.

How do I scale Muscle-Ups: Max Reps?

Muscle-Ups: Max Reps can be scaled by reducing weights, modifying movements (like assisted pull-ups), or adjusting volume. Consult with a coach for personalized scaling options.

What muscles does Muscle-Ups: Max Reps work?

Muscle-Ups: Max Reps primarily works the muscles involved in Ring Muscle-Up. This workout develops multiple fitness domains.

Workout Description

Maximum number of consecutive muscle-ups (ring or bar not specified, assume ring unless context implies bar).

Why This Workout Is Very Hard

This is a high-skill, high-tension gymnastics test. It demands strong pulling and pressing strength, powerful hip extension, and excellent transition mechanics while maintaining strict standards. There’s minimal chance to recover mid-set, grip and shoulders blow up quickly, and failure ends the attempt. Advanced athletes can excel, but most will be limited by skill, timing, and stability.

Training Focus

This workout develops the following fitness attributes:

Power (7/10): Explosive hip extension and fast, aggressive turnover are pivotal to clear the rings efficiently, especially as fatigue sets in and strict strength becomes less available.
Stamina (6/10): Upper-body and grip stamina under continuous tension drive performance. As the set progresses, triceps, lats, and forearms accumulate fatigue, challenging your ability to maintain positions and transitions without rest.
Strength (5/10): Requires solid bodyweight pulling and pressing strength to control the rings and finish strong lockouts, but it isn’t a maximal strength event; technical efficiency reduces raw strength demands.
Speed (5/10): A smooth, rhythmic cadence helps conserve energy, but cycling too fast can spike fatigue. Control and timing matter more than pure speed between reps.
Flexibility (4/10): Adequate shoulder and thoracic mobility helps achieve a deep dip and smooth turnover. Limited mobility can force inefficient paths, increasing energy cost and early failure.
Endurance (1/10): Very short-duration effort with no sustained cardio demand. Breathing matters, but the limiter isn’t aerobic capacity; it’s skill, grip, and shoulder fatigue within a brief window of maximal effort.

Movements

Ring Muscle-Up

Scaling Options

Scale to: Bar Muscle-Up • Chest-to-Bar Pull-Up + Ring Dip (1:1) • Jumping Ring Muscle-Up (low rings)

Scaling Explanation

Each option preserves the pull-to-press pattern and turnover demand in a manageable form, letting athletes accumulate unbroken reps while practicing key positions and timing safely.

Intended Stimulus

A short, focused, high-skill effort. It should feel like controlled aggression: strong kip, crisp turnover, and confident lockouts until grip and shoulders flood. The set ends abruptly when mechanics degrade. Aim to ride a smooth rhythm, not a sprint, preserving positions to extend the set by a few critical reps.

Coach Insight

Pace with intention: one clean rep at a time, steady rhythm, and brief top support to stabilize—but don’t linger. The one tip: violent, vertical hip pop into fast hands. Commit to the turnover every rep—no half-pulls. Avoid death-gripping the rings, early arm bend, and soft lockouts. Breathe at the top to calm tension.

Benchmark Notes

Score the largest unbroken set you can perform. Beginners may score 0–2 reps, intermediates land around 3–8, advanced athletes 9–18, and elites 18–25+. Use these tiers to gauge progress over cycles. Retest after focused skill and strength work to verify improvement in volume and proficiency.

Modality Profile

This is a pure gymnastics test with no monostructural or external loading elements. All demands come from bodyweight mechanics on rings: pulling, transition, and dip support. The result isolates technical efficiency, stability, and muscular endurance without interference from cardio or barbell work.

Similar Workouts to Muscle-Ups: Max Reps

If you enjoy Muscle-Ups: Max Reps, you might also like these similar CrossFit WODs:

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These WODs similar to Muscle-Ups: Max Reps share comparable training demands, time domains, and movement patterns.

Training Profile

Attribute	Score	Explanation
Endurance	1/10	Very short-duration effort with no sustained cardio demand. Breathing matters, but the limiter isn’t aerobic capacity; it’s skill, grip, and shoulder fatigue within a brief window of maximal effort.
Stamina	6/10	Upper-body and grip stamina under continuous tension drive performance. As the set progresses, triceps, lats, and forearms accumulate fatigue, challenging your ability to maintain positions and transitions without rest.
Strength	5/10	Requires solid bodyweight pulling and pressing strength to control the rings and finish strong lockouts, but it isn’t a maximal strength event; technical efficiency reduces raw strength demands.
Flexibility	4/10	Adequate shoulder and thoracic mobility helps achieve a deep dip and smooth turnover. Limited mobility can force inefficient paths, increasing energy cost and early failure.
Power	7/10	Explosive hip extension and fast, aggressive turnover are pivotal to clear the rings efficiently, especially as fatigue sets in and strict strength becomes less available.
Speed	5/10	A smooth, rhythmic cadence helps conserve energy, but cycling too fast can spike fatigue. Control and timing matter more than pure speed between reps.

Muscle-Ups: Max Reps

Bodyweight Single Movement Grip Taxing

Maximum number of consecutive muscle-ups (ring or bar not specified, assume ring unless context implies bar).

Difficulty:

Very Hard

Modality:

Stimulus:

Insight:

Scaling:

Scale to: Bar Muscle-Up • Chest-to-Bar Pull-Up + Ring Dip (1:1) • Jumping Ring Muscle-Up (low rings)

Your Scores:

Training Profile

Performance Levels

L10

RookieNoviceIntermediateAdvancedPro/Elite

We map out ten rungs—from Rookie to Pro—by estimating how much work a workout usually takes, using trusted benchmark WODs and smart fatigue adjustments. Level 5 is where most everyday CrossFitters land, and the color gradient shows how scores spread from early levels on the left to top-tier finishes on the right.Score the largest unbroken set you can perform. Beginners may score 0–2 reps, intermediates land around 3–8, advanced athletes 9–18, and elites 18–25+. Use these tiers to gauge progress over cycles. Retest after focused skill and strength work to verify improvement in volume and proficiency.