Can You Handle This Muscle-Up Complex?

If you’ve got muscle-ups down but could use some additional help building strength and practicing technique (couldn’t we all?), try this complex from Patrick Vellner, which will very likely totally kick your butt.

5 sets of
2 strict muscle-ups
5 kipping muscle-ups
1 strict muscle-up

If you’re not quite there yet, don’t panic. Muscle-ups can take years to conquer and improve. In the meantime, make sure you can do these five things. They’ll help you build a  strong and stable foundation for muscle-ups.

Main image: Patrick Vellner/Instagram

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