# @crossfit on Instagram

- **Type:** Image
- **Original URL:** https://www.instagram.com/p/DbCOzKqjPw_
- **Gondola URL:** https://gondola.cc/posts/68111493-crossfit-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/postThumbnails/c8186cae71.jpg
- **Posted:** 2026-07-21T00:30:14.000+00:00
- **Account Owner:** CrossFit (@crossfit) — https://gondola.cc/crossfit

## Caption

Workout of the Day⁣
Tuesday 260721⁣
⁣
2014 CrossFit Games Event 7 - Muscle-Up Biathlon⁣
⁣
For time:⁣
400-meter run⁣
18 muscle-ups⁣
400-meter run⁣
15 muscle-ups⁣
400-meter run⁣
12 muscle-ups⁣
⁣
If you break any of the sets of muscle-ups, run a 200-meter penalty lap.⁣
⁣
Post time to comments.⁣
⁣
Stimulus and Strategy:⁣
Today's workout pushes the boundaries of muscular stamina and endurance. How many reps can you perform unbroken? Can you hold your technique together to squeeze out 1 or 2 more reps and avoid the penalty? Unless you're performing the muscle-ups unbroken, use the 400-meter runs as recovery for the next set. If you can perform muscle-ups, but the volume is too much, consider reducing the reps to a number you may have to break no more than twice. If you're not able to perform muscle-ups, consider a challenging pulling movement like chest-to-bar or chin-over-bar pull-ups.⁣
⁣
Intermediate option:⁣
For time:⁣
400-meter run⁣
9 muscle-ups⁣
400-meter run⁣
6 muscle-ups⁣
400-meter run⁣
3 muscle-ups⁣
⁣
If you break any of the sets of muscle-ups, run a 200-meter penalty lap.⁣
⁣
Beginner option:⁣
For time:⁣
400-meter run⁣
18 ring rows⁣
400-meter run⁣
15 ring rows⁣
400-meter run⁣
12 ring rows⁣
⁣
📍crossfit_orillia in Ontario, Canada⁣
⁣
#CrossFit #WorkoutoftheDay

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## Tags

crossfit, workoutoftheday

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