Primary Training Session
Get Moving || Warm-Up
Three sets of:
100-Foot Sandbag Shoulder Carry (right)
100-Foot Sandbag Shoulder Carry (left)
10/7 Calorie Assault Bike
Followed by…
Three sets of:
10 Ring Rows
100-Foot Single Arm Overhead Carry (right)
100-Foot Single Arm Overhead Carry (left)
200 Meter Jog
A.
Ring Muscle Up Skill Session
Two sets of:
Muscle-Up Transition on Low Rings with Feet on Floor x 4-6 reps
Followed by…
Two sets of:
Hip Supported Rowing Ring Muscle Ups x 3-5 reps
Followed by…
Two sets of:
Ring Pop Swings x 6-8 reps
Followed by…
OPTIONAL
Two to three sets of:
Ring Muscle Up + 2-3 Dips + Ring Muscle Ups
B.
Ring Muscle Up Volume Conditioning Session
Option 1 –
For time:
2-4-6-8-10-8-6-4-2 reps of:
Ring Muscle Ups
50-Foot Shuttle Runs (25 foot increments)
Option 2 –
For time:
400 Meter Run
21 Ring Muscle Ups
400 Meter Run
15 Ring Muscle Ups
400 Meter Run
9 Ring Muscle Ups
400 Meter Run
*All ring muscle ups in option 2 must be unbroken or there is a 200 meter run penalty before starting again.
TIME CAP FOR BOTH OPTIONS IS 20 MINUTES
*Ring Muscle Up Modifications:
Ring Muscle Up Lower Volume – Pick Option 1 and Complete 1-2-3-4-5-4-3-2-1 reps while keeping the shuttle runs the same.
Bar Muscle Ups – 1:1
Chest to Bar Pull-Ups – 2:1
C.
Four sets of:
1-1-2 Dumbbell Bench Press x 10 Reps
Rest 90 seconds
D.
Three sets of:
Single-Arm Dumbbell Shoulder Press x 8 reps (each arm)
Rest 15 seconds after each arm, then…
Chest Supported Dumbbell or Kettlebell Rows x 8 reps
Rest 60 seconds
E.
Three sets of:
8-12 Dumbbell Skull Crushers
6 Tempo Bat Wings @ 10X3
Rest 60 seconds between sets
Athlete Notes:
For today’s workout we’re giving you the option to take the route that best aligns with your current gymnastics abilities. Both workouts contain a high amount of ring muscle ups, but how they’re split is significantly different. Option one starts out with just 2 reps and works its way up to 10 then back down to 2. Option 2 starts out hot with 21 reps. The catch on option 2 is that all of the muscle ups must be unbroken or there is a running penalty. If you are someone still learning muscle ups or don’t quite have the volume accumulation yet, please note the modifications option at the bottom and select that to get some solid work in while still maintaining some intensity. If you’re someone who isn’t afraid of high volume muscle ups then both options are a great choice for you. One of them forces you to go big, while the other is shorter sets but you’ll be back on the rings much sooner after the shuttle runs. At the end of the day, we want to make sure we’re giving every skill level the opportunity to improve their gymnastics without a huge barrier to entry that often accompanies high level skills. Please pick an option and intensity that allows you to finish your workout in less than 20 minutes, and then let us know in the chat what you thought of today! If it’s something that the majority of you liked then we’ll start working in more “option” style workouts in the future to help advance our gymnastics skills.
Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.
Assault Bike Endurance Option
Four sets of:
Assault Bike
4 minutes at 85-90% of 20 minute test
3 minutes at 90-95% of 20 minute test
2 minutes at 95-100% of 20 minute test
Rest 90 seconds between sets
*If you don’t have a 20 minute test score, base these numbers off of a 70-73 average RPM for men and 63-66 average RPM for women.
Mixed Modal Option
Every 6 minutes for 30 minutes (5 sets) of:
300/250 Meter Ski Erg or Row
50 Drag Rope Double Unders
100 Foot Sled Push (Light-Moderate)
300/250 Meter Ski Erg or Row