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Why are muslce-ups my favourite conditioner?

Today's main focus points were: Community Fitness (after Noah Ohlsen's comments).

Kcal consumed
Kcal burned
Active kcal

9 June 2020

Muscle groups
  • Full body

09.06.20 - Community Fitness to the max

Today is all about pure grind, putting on the headphones and shutting out the rest of the world whilst you get the reps done.

I think muscle-ups are my favourite conditioner, why? For a lot of people this is stupid, because the 'Risk Vs Reward' with muscle-ups is extremely debated. Personally; however, I get results from them that I just don't with anything else. My abs absolutely pop when I train muscle-ups more than once per week, and no other exercise manages to have this effect for me.

I'm not arguing that muscle-ups can cause a lot of injury in people when done with incorrect form, but isn't this true of all exercises? It might not give the best results for everyone, but personally I really see the results & fast.

  • Warm up:
  • 3 x 20 Air squats
  • 3 x 20 Walking lunges
  • 3 x 20 Push-ups
  • 3 x 10 Pull-ups
  • 3 x 10 Knee raise
  • 3 x 5 Thrusters
  • Fran:
  • 21-15-19: Pull-ups & Thrusters @ 45kg
  • Fran with Muscle-ups:
  • 21-15-19: Muscle-ups & Thrusters @ 45kg
  • Arnie:
  • 21 Turkish right hand get-ups / 50 Plate swings / 21 Overhead left hand walking lunges / 50 Plate swings / 21 Overhead right hand walking lunges / 50 Plate swings / 21 Turkish left hand get-ups
  • R.S.SC:
  • 5 Rounds: 1 Squat cleans @ 60kg / 10 Pull-ups / 50 Single-unders / 2 Squat cleans @ 60kg / 5 Pull-ups / 25 Single-unders
  • Cardio:
  • 500 single-unders

Full day of eating

Porridge Oats, Chia & Linseeds, Cacao Powder & Bulk Powders Vegan Protein

Vegetable Broth

Gammon & Vegetables

Spinach, Mixed Leaf, Pepper & Nando's Sauce

Strawberries, Raspberries & Blueberries

Chocolate Muscle Moose & Tropical Juice

Chicken Sausages, Mash, Green Beans & Gravy

Muscle Moose Mug Cake & Honey

Multivitamin, Vitamin C, Vitamin B12, Garlic extract, Vitamin D with Calcium & Creatine


  • Total Caloires: 1,855kcal
  • Protein: 179g
  • Carbohydrates: 179g
  • Fat: 47g
  • Fibre: 40g
  • Sugar: 65g


Unfortunately I will not be able to train at gyms for the foreseeable, this is due to COVID-19 & the government are closing all gyms in the interest of us all. Social distancing is very important at this moment in time so I will be following these guidelines and training from home.

This does; however, mean that my training will take a knock and the schedule will have to change, but this is where we find out what we're made of and what we can achieve just with pure will power.