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WARM UP:

Complete 5 Rounds of:

Row Intervals: 1:00 @ 80% effort, rest 30 Seconds

MUSCLE UP TRAINING:

  • Complete 3 Sets of 10 Kneeling Banded Lat Pull. Rest 60 seconds between sets.
  • Complete 5 Sets of 5 Tempo Ring Row. Pause 3 seconds on the top and take 3 seconds to descend. Rest 60 seconds between sets.
  • Accumulate 20 “Perfect as you can” Strict Toes-to-Rings.
  • Complete 10, 10 second Hollow Holds. Rest 10 seconds between reps.

WOD:

Complete 5 Rounds for Time of:

WARM UP:

MUSCLE UP TRAINING

Complete 3 Rounds of:

If you have to come down at any point, just shake it out, and then kick back up and continue from where you left off.

Arch Rocks
Complete 10 Sets of 10 Second Arch Rocks. Rest 10 Seconds between sets.

WOD:

Complete For Time:

  • 50 Double Unders Cash In. Scale to 100 Single Unders.
  • 5 Kipping Handstand Push Ups
  • 5 Burpees
  • 10 Kipping Handstand Push Ups
  • 10 Burpees
  • 15 Kipping Handstand Push Ups
  • 15 Burpees
  • 20 Kipping Handstand Push Ups
  • 20 Burpees
  • 25 Kipping Handstand Push Ups
  • 25 Burpees
  • 50 Double Under Cash Out. Scale to 100 Single Unders.

WARM UP:

Complete 2 Rounds At An Easy Pace:

MUSCLE UP TRAINING:

WOD:

Complete As Many Rounds as Possible in 15 minutes of:

Today is a rest day for the Crouching Tiger Muscle Up Program.

WARM UP:

Complete 4 Rounds at an easy pace:

MUSCLE UP TRAINING:

  • Complete 5 Sets of 8 Elbows Tucked In a Tempo Pause Ring Push Ups. 4 second descent, 3 second pause at the bottom. Rest 2 minutes between sets.
  • Complete 3 Sets of a 1 minute Plank on Rings, rest 1 minute between sets.
  • Accumulate 2 minutes of a Reverse Chinese Plank

WOD:

Complete 10 rounds for Time:

Scale to 10 rounds of 4 Ring Rows + 1 Hanging Leg Raise

Warm Up:

2 Rounds At An Easy Pace

  • 10 Cal Assault Bike
  • 30 Single Unders
  • 7 Ring Rows

Muscle Up Training:

WOD:

Complete 5 Rounds For Time:

Today is a rest day for the White Tiger Program.

Warm Up:

Muscle Up Training:

Complete 3 Rounds of:

WOD:

Complete As Many Rounds as Possible in 20 Minutes:

Warm Up:

  • Row Intervals: 1:00 @ 80% effort, rest 30 sec x5

Muscle Up Training:

WOD:

1 round for time:

Warm Up:

Complete 1 round

Muscle Up Training:

WOD:

AMRAP in 16 minutes

Today is a rest day for the White Tiger Program.

Warm Up:

Skill Work: Deficit Handstand Complex

Complete 4 Rounds of:

Hang Snatch Max

Hang Squat Snatch 1-1-1-1-1-1-1

Snatch Pulls 3-3-3-3

Death By Overhead Squat/ Chest To Bar (14.2)

Complete 2 Rounds Of 10 And 10 In 3 Minutes, From Minute 3-6 12 And 12, From Minute 6-9 14 And 14 Etc…

Warm Up

Muscle Up Training

3×15 Banded Supinated Lat Pull. Rest 60 sec between sets. Use the thickest band possible while keeping the elbows straight.
5×5 Ring Lever Swings. Keep butt squeezed and legs tight. Use band if needed. Rest as needed between sets.

Accumulate 15 perfect reps of 3 Pause Toes-to-Bar. Scale to 15 Strict Toes-to-Bar, or 35 V-Ups.

3 perfect Rounds of:

WOD

16 min AMRAP:

Today is a rest day for our Muscle Up Program.

Warm Up:

3 Rounds:

Muscle Up Training

Accumulate 15 Pull Up Pause Pull Overs. Scale by using a low bar, grabbing a box to stand on, or grabbing a spotter. You can also scale to 15 Strict Pull Ups with a 3 second pause on top + 15 Strict Toes-to-Bar, or 15 Banded Strict Pull Ups + 15 Hanging Leg Raises.

EMOM

1-2 Skin-the-Cat on Rings every minute for 8 minutes.

MOBILITY
3 perfect rounds:

WOD:

Warm Up

  • 1 Min Single Unders
  • 30m Double Kettle Bell Overhead Walk. Choose A Challenging Weight That You Can Still Keep The Shoulders Pressed Into The Ears And The Elbows Locked Out.
  • 7 Box Jumps. 20 Inch Box. Step Down After Every Rep.
  • 5 Up Dog To Down Dogs. Focus On Pressing The Heels Down And Stretching The Calves.

Muscle Up Training

3×20 sec Single Arm Handstand Hold. Accumulate 20 sec on each side if needed. Rest 60-90 sec between rounds.
Accumulate 2 min in Straight Arm Ring Support
Accumulate 2 min in Ring Dip Hold

3 Perfect Rounds Arch Complex:

WOD

First round is 1 rep Strict Handstand Push Up, 1 Kipping Toes-to-Bar, 1 Burpee Box Jump Over. Second round is 2 reps of each. 3rd round is 3 reps of each, etc.

1-2-3-4-5-6-7-8-9-10

Warm Up

3 rounds at an easy pace

Muscle Up Training

  • 5×5 Tempo Pause Strict Ring Dips with 4 second descent, 3 second pause at the bottom. Use band if needed to maintain tempo. 1 minute rest between sets.
  • Accumulate 20 perfect Banded Ring Transition Drills. 3 hollow bounces before turning over for each rep. Hips should reach ring height for every hollow bounce and you should catch in a straight armed support. Pull the heels to the glutes in the turn over.
  • 3×20 Heel Drives. Legs straight, ankles together and glutes squeezed for every rep. Rest 60 sec between sets.

WOD

Complete 3 Rounds for time:

  • 1 Min Max Calorie Row
  • Rest 30 Sec
  • 1 Min Max Burpee Over The Rower
  • Rest 30 Sec
  • 1 Min Max Distance Handstand Walk. Scale To Max Rep Wall Walks.
  • Rest 3 Minutes

Today is a rest day for the White Tiger Program. If You missed any days, you can always go back to the WOD archive.

WARM UP:

Complete 3 rounds at an easy pace:

MUSCLE UP TRAINING:

  • Accumulate 2 min Hollow Hold
  • Accumulate 2 min Arch Hold
  • Complete 3 Sets of 5 Perfect Bar Hollow/Arch Kips on Rings. As big and powerful as you can.
  • Take 15 minutes to work on perfect Hip-to-Rings. Don’t try to string these together. Use a spotter if you can’t get your hips to touch the rings. When hips touch the rings, shoulders should be at a higher angle than the feet. Butt should be squeezed and legs should be straight. Initiate pull with the lats. Each rep should be a max effort pull.
  • Take 15 minutes to work on perfect Jumping Ring Muscle Ups. Work up to the highest rings possible, with perfect form. No chicken wings allowed.

WOD

AMRAP 20: Perform as many Unbroken Complexes as possible in 20 minutes.

Unbroken Complex:

Scaled WOD:

AMRAP 20:

 

WARM UP: 

1 round at an easy pace

MUSCLE UP TRAINING:

Complete 3 Rounds of

Strict Ring Muscle Ups

Take 20 minutes to work on Strict Ring Muscle Ups. Use a false grip and keep legs straight.  Pull the rings to the bottom of the ribs before you turn over. Use a band or spot if needed.

Complete 3 perfect rounds:

Use a 2.5-5lbs weight between hands and feet.

WOD:

Complete 3 Rounds for Time

Today is a rest day for the muscle-up program.

WARM UP:

2 Rounds at an easy pace

MUSCLE UP TRAINING:
Complete 3 perfect rounds, try to go unbroken:

3 perfect rounds: Use a 2.5-5lbs weight between hands and feet.

Complete 3 Rounds of , Big, Powerful Hollow/Arch Kips on the Rings, as big as you can.

WOD:

Complete 1 round for time:

Warm Up:

3 rounds at an easy pace

Muscle Up Training:

3×5 Big Powerful Hollow/Arch Kips on the Rings, as big as you can.

5×5 Ring Lever Swings. Keep butt squeezed and legs tight. Use band if needed. Rest as needed between sets.

Take 15 minutes to work on perfect Hip-to-Rings. Don’t try to string these together. Use a spotter if you can’t get your hips to touch the rings. When hips touch the rings, shoulders should be at a higher angle than the feet. Butt should be squeezed and legs should be straight. Initiate pull with the lats. Each rep should be a max effort pull.

Take 15 minutes to work on perfect Jumping Ring Muscle Ups. Work up to the highest rings possible, with perfect form. No chicken wings allowed.

WOD:

Cash In:

10 min max rep Free Standing Handstand Push Ups. Scale to max rep Headstand Kip to Handstand, Kipping Handstand Push Ups against the wall, or Pike Push Ups.

Complete 3 Rounds For time:

Cash Out:

1 min Handstand Hold Freestanding, or against the wall. No walking.

 

Warm Up:

Complete 3 rounds at an easy pace:

MUSCLE UP TRAINING
Weighted Bar Dip Clusters

Complete 5 Rounds of:

  • 1 Bar Dip, rest 10 seconds,
  • 1 Bar Dip, rest 10 seconds,
  • 1 Bar Dip, rest 90 secconds

Choose a weight that you can maintain for all 5 rounds, while maintaining perfect bar dips. Scale by using just body weight or grabbing the thinnest band you can complete single reps with.

Banded Transition Drills

Accumulate 10 perfect Banded Ring Transition Drills. 3 hollow bounces before turning over for each rep. Hips should reach ring height for every hollow bounce and you should catch in a straight armed support. Pull the heels to the glutes in the turn over.

Hip to Bars

Accumulate 6 perfect single Hip to Bars. Don’t try to string these together. Use a spotter or a band if you can’t get your hips to touch the bar. When hips touch the bar, shoulders should be at a higher angle than the feet. Butt should be squeezed and legs should be straight. Initiate pull with the lats. Each rep should be a max effort pull.

Bar Muscle Ups

Take 20 minutes to work on perfect single Bar Muscle Ups. This should look like your Hip to Bar plus a big sit-up on top of the bar. Arms should be straight at the finish with no chicken wings! Butt should be squeezed tight for the entire movement.

Accumulate 50 perfect Hollow Upper Lifts

Accumulate 50 perfect Hollow Lower Lifts

WOD

AMRAP:

Complete As many rounds as possible in 3 minutes.

Rest 3 minutes.

AMRAP:

Complete As many rounds as possible in 4 minutes.

Rest 3 minutes.

AMRAP:

Complete As many rounds as possible in 5 minutes.

  • 10 Calories On Assault Bike
  • 6 Weighted Pistols. Choose The Heaviest Weight That You Can Do 6 Unbroken Reps With (3 Reps On Each Leg). Scale To 6 Goblet Squats. Choose A Weight That You Can Do 6 Unbroken Reps With.
  • 10 Weighted GHD Sit Up. (20# Wall Ball/14# Wall Ball).

Today is a rest day in the program, take advantage!

Warm Up:

Complete 1 time through:

MUSCLE UP TRAINING

Toes to Bar complex
Complete as many Unbroken Complexes as possible of: 1 Strict Toes-to-Bar + 1 Strict Chest-to-Bar + 1 Pull Up Pause Pull Over. To scale: perform as many rounds as possible of 3 Knees-to-Elbow + 3 banded Chest-to-Bars (use smallest band you can).

Upper Half Arch Lifts
Accumulate 50 perfect Upper Half Arch Lifts. Keep arms by the ears and keep legs relaxed on the floor.

Lower Half Arch Lifts
Accumulate 50 perfect Lower Half Arch Lifts. Keep upper body relaxed and on the floor, while keeping the butt squeezed, legs straight, and ankles together for every rep.

WOD:
Complete 1 Round for time

Cash in: 30 Ring Rows

Cash Out: 30 Ring Rows

WARM UP:

Complete 2 Rounds at an easy pace:

MUSCLE UP TRAINING:

Complete 2 rounds for perfection:

Banded Ring Transition Drills
Accumulate 5 perfect Banded Ring Transition Drills. 3 hollow bounces before turning over for each rep. Hips should reach ring height for every hollow bounce and you should catch in a straight armed support. Pull the heels to the glutes in the turn over.

Hollow/Arch Kips
Complete 2 Rounds of  Big Powerful Hollow/Arch Kips on the Rings, as big as you can.

Lat Pulls
20 Supinated Banded Lat Pulls

Hip to Rings
Accumulate 6 perfect single Hip to Rings. Don’t try to string these together. Use a spotter or a band if you can’t get your hips to touch the bar. When hips touch the bar, shoulders should be at a higher angle than the feet. Butt should be squeezed and legs should be straight. Initiate pull with the lats. Each rep should be a max effort pull.

Ring Muscle Up
Take 20 minutes to work on perfect single Ring Muscle Ups. This should look like your Hip to Ring plus a big sit-up on top of the bar. Arms should be straight at the finish with no chicken wings! Butt should be squeezed tight for the entire movement.

WOD:

Do each item below in its entirety before the next movement:

  • 5 Rounds of 200m Sprint. Equal Work To Rest Ratio. Rest 3 Minutes.
  • 4 Rounds of 30 Second Max Rep Burpee. 30 Second Rest. Rest 3 Minutes.
  • 3 Rounds of 30 Second Max Rep Box Jump (30/24”). Rest 30 Seconds.
  • 3 Rounds of 30 Second Max Rep Air Squat. 30 Second Rest.

Today is a rest day for the White Tiger Program. If You missed any days, you can always go back to the WOD archive.

WARM UP:

Complete 3 Rounds at an easy pace:

MUSCLE UP TRAINING:

Weighted Ring Dip Clusters

  • Complete 5 Rounds of:
  • 1 Ring Dip, rest 10 seconds
  • 1 Ring Dip, rest 10 seconds
  • 1 Ring Dip, rest 90 seconds

Choose a weight that you can maintain for all 5 rounds, while maintaining perfect ring dips. Scale by using just body weight or grabbing the thinnest band you can complete single reps with.

Bar Muscle Up Complexes

Take 20 minutes to complete as many unbroken Kipping Toe to Bar Muscle Up Complexes:

1 Toes-to-Bar + 1 Bar Muscle Up. All good quality reps.

WOD

Complete as many rounds as possible in 29 minutes

WARM UP:

Complete 3 rounds at an easy pace.

Muscle Up Training

5 Perfect Strict Chest-to-Rings

10 minute max rep Strict Ring Muscle Up. Scale to Jumping Ring Muscle Ups.

L Hangs

Complete 3 rounds for perfection:

10 second L Hang
10 L Hang Flutters
10 L Hang Pulse

Ring Complex

Take 20 minute to complete as many unbroken complexes: Toes-to-Ring + Ring Muscle Up. All good quality reps.

WOD

Complete 3 Rounds for Time of: