Primary Training Session
Get Moving || Warm-Up
Every minute, on the minute, for 15 minutes (3 sets of):
Station 1 – 120-Foot Shuttle Run (30-Foot Increments)
Station 2 – 3-5 Wall Walks
Station 3 – 20 Bodyweight Alternating Lunges
Station 4 – 6-10 Strict Pull-Ups
Station 5 – 10 Down Ups
A.
Ring Muscle Up Skill Development:
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.
Two rounds for time of:
12 Ring Muscle Ups
24 Line Facing Burpees
360-Foot Shuttle Run (30-Foot Increments)
Rest 3 minutes after the 2nd round, then…
Four rounds for time of:
6 Ring Muscle Ups
12 Line Facing Burpees
180-Foot Shuttle Run (30-Foot Increments)
C.
Four sets of:
Seated Alternating Dumbbell Press x 20-24 reps (10-12 per arm)
Rest 30 seconds
8-10 Barbell Inverted Rows
Rest 90 seconds between sets
D.
Three sets of:
Neutral Grip Dumbbell Bench Press x 10-12 reps
Rest 30 seconds
20 Banded Seated Rows
Rest 90 seconds
Athlete Notes:
Muscle up volume is on it’s way today! The goal for the first two round segment is to be able to do all of the sets of 12 muscle ups in 1-3 sets. Customization options would be 2:1 of chest to bars, handstand push-ups, toes to bar, 1:1 of bar muscle ups, or reduce the number of ring muscle ups. After each set you’ve got 24 line facing burpees followed by a shuttle run. Since the shuttle run gives you a chance to relax your arms, we want to see you push the pace on the burpees and try to go bigger on the muscle ups than you’re comfortable with. After the 2nd round you get a 3 minute rest so shake your arms out and try to lower your heart rate. When we start back up with the four round segment we want you to push here especially if you’re good on the rings. Your goal should be 1 set to get all 6 reps each time, push the pace on the burpees, and run hard. If you struggle a bit on the rings, aim for a couple sets to try and get the 6 muscle ups, then you may need to throttle back a bit to give yourself enough time to recover between sets of muscle ups. For everyone, game the burpees based on your ring muscle up abilities. If you rock the rings then let’s push the pace on the burpees. If you struggle on the rings or pulling gymnastics in general then you can either push the pace and rest a bit before starting your gymnastics movement OR you can coast a bit on the burpees knowing that you’re saving yourself for the gymnastics. Let us know what strategy you went with in the comments section!
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.
Mixed Modal Option
Four sets for times of*:
5 Devil’s Press (50/35)
100 Meter Run
15 Toes to Bar
200 Meter Run
25 Strict Handstand Push-Ups
300 Meter Run
35 Drag Rope Double Unders
400 Meter Run
Rest 3 minutes between sets
*Sets 2 and 4 perform in reverse order; beginning with the 400 meter run and ending with the 5 dumbbell devil’s presses