Mobility, Activation & Warm-Up
CrossOver Symmetry
Rows x 10 reps
Reverse Flies
x 10 reps
Pull-Downs x 10 reps
Victory x 10 reps
90/90 Drill x 10 reps
Cross Body Pull x 10 reps per side
(Stand to the side of the rig. With the arm furthest from the rig, pull the band across the body while keeping the elbow close to the rib cage.)
Followed by …
T-Spine Pulse on Bench x 30 seconds
Banded Lat Stretch x 30 seconds per side
and finish with …
Two sets of:
Plank Ring Circles x 8-10 per direction
Plank Hold on Rings x 30 seconds
5 Scap Ring-Rows + 5 Ring Rows
A.
Ring Muscle-Up Skill Work
Two sets of:
Catch Position Hold x 10-15 seconds
Rest as needed
and then …
Three sets of:
Cast Swings + Pop Swing
Followed by …
Two sets of:
Peekaboo Swings x 3-5 reps
Followed by…
OPTIONAL
Two to three sets of:
Ring Muscle Up + 1 rep with perfect mechanics
B.
35-54:
For time:
7 Muscle Ups
14 Shoulder to Overhead (115/75lbs)
TIME CAP = 5 MINUTES
Rest until the 7:00 mark, then…
For time:
5 Muscle Ups
10 Shoulder to Overhead (135/95lbs)
TIME CAP = 4 MINUTES
Rest until the 12:00 mark, then…
For time:
3 Muscle Ups
6 Shoulder to Overhead (155/105lbs)
TIME CAP = 3 MINUTES
55-59:
For time:
6 Muscle Ups
12 Shoulder to Overhead (95/65lbs)
TIME CAP = 5 MINUTES
Rest until the 7:00 mark, then…
For time:
4 Muscle Ups
8 Shoulder to Overhead (115/75lbs)
TIME CAP = 4 MINUTES
Rest until the 12:00 mark, then…
For time:
2 Muscle Ups
4 Shoulder to Overhead (135/95lbs)
TIME CAP = 3 MINUTES
60+:
For time:
3 Muscle Ups
12 Shoulder to Overhead (75/55lbs)
TIME CAP = 5 MINUTES
Rest until the 7:00 mark, then…
For time:
2 Muscle Ups
8 Shoulder to Overhead (95/65lbs)
TIME CAP = 4 MINUTES
Rest until the 12:00 mark, then…
For time:
1 Muscle Up
4 Shoulder to Overhead (115/75lbs)
TIME CAP = 3 MINUTES
Scaling Options for Ring Muscle-Ups:
If you desire to get a ring muscle-up then 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
C.
Three sets of:
10 Tempo Chest Supported Rows @ 1111
Rest 30 seconds
Seated Dumbbell Internal Rotation x 8-10 reps @ 3011
Rest 60 seconds
Athlete Notes: We are continuing to build in ring muscle-up volume while under fatigue! Today you will be pairing ring muscle-ups with shoulder to overhead so it is paramount that you be efficient with your movement on your shoulder to overhead. Please scale the load if you are unable to do the rep scheme unbroken. Each athlete will have to approach this workout keeping in mind their comfort level with ring muscle-ups. If you are strong with your ring muscle-ups then I challenge you to approach this workout with an unbroken mindset. If you are more on the hesitant side with ring muscle-ups then I challenge you to do sets based on rhythm and come down when you start to ‘grind’ through the dip portion. If you struggle with ring muscle-up volume then put yourself on a clock! Do 1-2 reps to start then go every 10; 15; 20 seconds depending on your ability. Scaling options are also provided!
Make sure you are comfortable with cycling shoulder to overhead. Check out this article that goes over technique if you haven’t yet.
Optional Additional Work Sessions
*Please choose to only perform as much of the additional work as you can recover from successfully before your next training session.
Concept 2 Bike Option
Four sets of:
2000 Meter Bike Erg
Rest 90 seconds