Ryan workout
5 Rounds: 7 Muscle-ups & 21 Burpees
A Hero workout honouring a fallen service member.
Ryan is five rounds of 7 muscle-ups and 21 burpees, where each burpee ends with a jump to touch a target 12 inches above your standing reach. Muscle-ups when you are out of breath from burpees are a real test of skill under fatigue. It is a Hero workout honouring a fallen service member.
The workout
5 rounds for time of:
- 7 muscle-ups
- 21 burpees (jump to a target 12 in above reach)
Time cap: 25 min
Loads the timer ready to go: For Time with a 25:00 cap.
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Needs the latest version of SnapWOD.
Rx loads
Bodyweight only: no loads to set.
Time cap
Most gyms cap Ryan at about 25 minutes. If the clock runs out, note how many reps you completed. Change the cap in the app before you start if your gym uses a different one.
Scaling options
- Bar muscle-ups, or 2 pull-ups and 2 dips per muscle-up.
- Burpees without the target jump.
- Reduce to 3 rounds.
Strategy tips
- Take a few breaths before each set of muscle-ups to avoid failed reps.
- Find a burpee rhythm you could hold for all 105 reps.
- Set the target where you can reach it without searching for it.
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