Ready to put your new BMU knowledge to the test?

Let's tackle a sample workout from our 8-week bar muscle up training program - Bar Muscle Up Mastery.

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Warm-up:
3 Rounds, not for time:

8x Hollow Snaps
8x Arch Snaps
8x Kip Levers

WOD:
9min EMOM (3 sets total):

A. 4x Clapping Kips
B. 3x Jumping Bar Muscle Ups
C. 2x Banded Bar Muscle Ups*
*Use the lightest band possible

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Bar Muscle Up Mastery
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