Mobility, Activation & Warm-Up
60 seconds Distracted Ankle Mobility
60 seconds Banded Perfect Stretch per side
60 seconds Bird Dogs (30 seconds per side)
and then …
Complete with nasal breathing only:
200 Meter Run
5 Scap Push-Ups
5 Push-Ups
200 Meter Run
60 seconds Over/Under Barbell (30 seconds per side)
200 Meter Run
5 Wall Walks
30 seconds Bear Crawl with Wrist Stretch
A.
Back Squat
Sets 1-3: 5 reps @ 60-65% @ 21X1 Tempo
Sets 4-6: 3 reps @ 75-85% @ 30X1 Tempo
Rest as needed
B.
Ring Muscle-Up Skill Work
Three sets of:
Cast Swings x 1.1.1
Followed by …
Two sets of:
Muscle-Up Transition on Low Rings with Feet on Floor x 4-6 reps
Followed by…
Two sets of:
Peekaboo Swings 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 + 1 rep with perfect mechanics
C.
35-59:
Every 90 seconds, for 6 minutes (4 sets) of:
15/10 Calorie Row
1-5 Ring Muscle Ups
followed by…
Every 2 minutes , for 6 minutes (3 sets) of:
15/10 Calorie Assault Bike
2 Rope Climbs
followed by…
Every 90 seconds, for 6 minutes (4 sets) of:
15/10 Calorie Row
1-5 Ring Muscle Ups
*Modify as needed so that you can get at least 10 seconds of rest for the first couple of sets.
60+:
Every 90 seconds, for 6 minutes (4 sets) of:
15/10 Calorie Row
1-5 Burpee Pull-Up
followed by…
Every 2 minutes , for 6 minutes (3 sets) of:
15/10 Calorie Assault Bike
1 Rope Climb
followed by…
Every 90 seconds, for 6 minutes (4 sets) of:
15/10 Calorie Row
1-5 Burpee Pull-Up
*Modify as needed so that you can get at least 10 seconds of rest for the first couple of sets.
Scaling Options for Ring Muscle-Ups (choose one of the following):
Box Jump to Full Support
Kipping Pull-Up on Rings
Muscle-Up Transition (Feet on Box)
Muscle-Up Transition (Feet on Floor)
Single-Leg Row Muscle-Up to Catch
If you do not desire to do ring muscle-ups then please substitute with burpee pull-ups
D.
Three sets of:
Seated Dumbbell Internal Rotation x 8-10 reps @ 3011
Rest as needed
Bat Wings x 5 reps with a 5 second hold at top
Rest as needed
Athlete Notes:
Today’s workout is designed to fatigue your pulling strength.. We aren’t necessarily looking for who can win the every 90 seconds, but we are looking for who can remain the most consistent across the board and build in volume. Just like the note at the bottom of the workout says, make sure you’re modifying as needed so that you can get at least a 10-15 second rest between sets. That means you’ll probably have to push the row and bike to finish in 45-50 seconds. If that’s a little too aggressive for you then scale the calories before scaling the gymnastics reps. Not every workout has to be one that we’re super concerned about score. Today’s workout is a great training day to make sure that you’re getting some gymnastics volume in.
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.
Concept 2 Bike Option
Three, for max meters, of:
5 Minute C2 Bike @ 80-85 RPMs
5 Minute C2 Bike @ 70-80 RPMs
Rest 2-3 minutes