Lesson Level : 10
Muscle-up
lesson
The Lesson
Perform three complete unassisted muscle-ups on a scaffolding rail or wider.
You may start in the top or bottom position of the muscle-up. But there must not be any kipping or butterfly-swing motion.
You can must perform three reps on the bar without coming off.
You can use chalk for grip if needed.
You must perform full range-of-motion at both the bottom and top of the movement. The arms must be straight at the bottom position and at the top position.
You cannot use a thinner bar than scaffolding-width.
Challenge Details
Guidelines to successfully accomplish the challenge.
width.
Must be more than x1 times the width of a Rail-Width (48mm)
+ / -
You can use anything that is more than specified.
Multiplier
x1 times the specified amount.
Details
Rail must be standard scaffolding-width or less.
repetitions.
You must complete 3 repetitions
+ / -
You can repeat more than specified.
Details
Three repetitions in total.
hands.
The hands must be Pronated Grip
Details
Hands should be in a pronated grip.
range.
Your range of motion must be Full Range of Motion
+ / -
Your range of motion can be less than specified.
Multiplier
x1 times the specified amount.
Details
You must perform complete full range-of-motion (ROM)
orientation.
Your orientation must be Start and Finish facing the same direction.
Details
Finish facing the same direction as your starting direction.
