Workout Description

Ascending Ladder For Reps/Time: 2 50 ft Shuttle Runs 1 Muscle-Up 4 50 ft Shuttle Runs 2 Muscle-Ups 6 50 ft Shuttle Runs 3 Muscle-Ups ... Add 2 Shuttle Runs and 1 Muscle-Up per round.

Why This Workout Is Very Hard

This couplet pairs high-skill gymnastics (muscle-ups) with fast shuttle running in an ever-increasing ladder. Skill demand is advanced, grip and pulling endurance are taxed, and pacing becomes challenging as volume escalates. While loads are bodyweight-only, maintaining muscle-ups under rising fatigue elevates the workout to a very hard difficulty for most athletes.

Training Focus

This workout develops the following fitness attributes:

  • Speed (7/10): Fast shuttle cycles and quick transitions between run and rings are critical. Efficient singles or small sets on muscle-ups maintain pace as reps climb.
  • Endurance (6/10): Repeated shuttle efforts drive aerobic and anaerobic capacity, demanding steady breathing and quick recoveries between bouts of high output across the 12-minute window.
  • Stamina (6/10): The ladder structure steadily increases volume of both running and muscle-ups, challenging local muscular endurance in pulling, dipping, and hip extension under growing fatigue.
  • Power (5/10): Explosive hip extension and a powerful pull are key for efficient muscle-ups, while shuttle turns reward crisp, forceful direction changes.
  • Flexibility (2/10): Basic shoulder and thoracic mobility are needed for a strong front support and turnover, plus adequate hip extension; demands are moderate but not extreme.
  • Strength (2/10): No external loads are used; strength is only required relative to bodyweight for ring pull/dip strength in the muscle-up transition and support.

Movements

  • Shuttle Run
  • Muscle-Up

Scaling Options

Scale to: Bar Muscle-Ups • 2 Chest-to-Bar Pull-Ups + 2 Ring Dips per 1 Muscle-Up • Reduce shuttles to 25-ft segments or cap shuttle reps per round (e.g., always 4 shuttles) while keeping the MU ladder

Scaling Explanation

These options preserve the pulling/dipping skill demand and aerobic stimulus while matching your current capacity, ensuring you keep moving and maintain the intended intensity.

Intended Stimulus

A sustained, breathy grind that starts smooth and gets punchy fast. Early rounds should feel controlled and quick. Midway, the shuttle volume bites and muscle-ups demand focus. Aim for consistent shuttle pacing and smart MU sets (or quick singles) to keep moving steadily for the full 12 minutes.

Coach Insight

Open at a controlled shuttle pace you can hold for 12 minutes. Hit confident MU singles or short sets early to avoid blow-ups. Most important: Respect the ladder—save a gear for rounds 5–7. If MUs threaten to fail, switch to fast singles immediately. Avoid sloppy turns on shuttles and failed MU attempts—both waste time and spike heart rate.

Benchmark Notes

Score is total reps in 12 minutes. Each 50-ft shuttle equals 1 rep; each muscle-up equals 1 rep. Hitting 51–63 reps means finishing 5 rounds and starting round 6. Elite athletes push into rounds 7–8 (90–108+ reps).

Modality Profile

Time is predominantly spent on the shuttle runs (monostructural), especially as the ladder climbs, while muscle-ups contribute significant gymnastics demand. There is no external loading, so weightlifting is 0%. Expect roughly a 60/40 time split between running and gymnastics for most athletes.

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If you enjoy Shuttle Up, you might also like these similar CrossFit WODs:

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These WODs similar to Shuttle Up share comparable training demands, time domains, and movement patterns.

Training Profile

AttributeScoreExplanation
Endurance6/10Repeated shuttle efforts drive aerobic and anaerobic capacity, demanding steady breathing and quick recoveries between bouts of high output across the 12-minute window.
Stamina6/10The ladder structure steadily increases volume of both running and muscle-ups, challenging local muscular endurance in pulling, dipping, and hip extension under growing fatigue.
Strength2/10No external loads are used; strength is only required relative to bodyweight for ring pull/dip strength in the muscle-up transition and support.
Flexibility2/10Basic shoulder and thoracic mobility are needed for a strong front support and turnover, plus adequate hip extension; demands are moderate but not extreme.
Power5/10Explosive hip extension and a powerful pull are key for efficient muscle-ups, while shuttle turns reward crisp, forceful direction changes.
Speed7/10Fast shuttle cycles and quick transitions between run and rings are critical. Efficient singles or small sets on muscle-ups maintain pace as reps climb.

Shuttle Up

AMRAPLadderCoupletBodyweightGrip Taxing

Ascending Ladder For Reps/Time: 2 50 ft Shuttle Runs 1 Muscle-Up 4 50 ft Shuttle Runs 2 Muscle-Ups 6 50 ft Shuttle Runs 3 Muscle-Ups ... Add 2 Shuttle Runs and 1 Muscle-Up per round.

Difficulty:
Very Hard
Modality:
G
M
Stimulus:

A sustained, breathy grind that starts smooth and gets punchy fast. Early rounds should feel controlled and quick. Midway, the shuttle volume bites and muscle-ups demand focus. Aim for consistent shuttle pacing and smart MU sets (or quick singles) to keep moving steadily for the full 12 minutes.

Insight:

Open at a controlled shuttle pace you can hold for 12 minutes. Hit confident MU singles or short sets early to avoid blow-ups. Most important: Respect the ladder—save a gear for rounds 5–7. If MUs threaten to fail, switch to fast singles immediately. Avoid sloppy turns on shuttles and failed MU attempts—both waste time and spike heart rate.

Scaling:

Scale to: Bar Muscle-Ups • 2 Chest-to-Bar Pull-Ups + 2 Ring Dips per 1 Muscle-Up • Reduce shuttles to 25-ft segments or cap shuttle reps per round (e.g., always 4 shuttles) while keeping the MU ladder

Your Scores:

Training Profile

Performance Levels
L1
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L3
L4
L5
L6
L7
L8
L9
L10
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