March 26, 2024 – Masters Program

Mobility, Activation & Warm-Up
Over the course of 5-7 minutes, move through the following band assisted drills:
Pec Stretch
Lat Stretch
Tricep Stretch

followed by …

Three rounds, not for time, of:
60 Ring Plank Push Up Hold
10 Pronated Grip Band Pull Aparts
10 Supinated Grip Band Pull Aparts
10 Banded Presses
10 Ring Rows + 5 Second Iso Hold at Rings on last Rep

A.
Three sets of:
6-8 Low Ring Transitions
Rest as needed

Followed by…

Three sets of:
3-4 Air Chair Swings

Followed by…

Ten reps of:
1 Strict Ring Muscle Up (use a band if needed) OR 1 Strict Ring Pull-Up (goal is to get the sternum as close to touching the rings as possible)
Rest as needed

Followed by…

One sets of:
15 Second Bottom of Dip Hold
15 Second Top of Ring Row Hold

B.
Option A:
Three rounds for time of:
5-7 Ring Muscle Ups
200 Meter Run

Option B:
Three rounds for time of:
7-10 Ring Dips
200 Meter Run

Option C:
Three rounds for time of:
10 Strict Bodyweight Dips
200 Meter Run

C.
35-54:
Every minute, on the minute, for 30 minutes (6 sets of):
Station 1: 12-15/9-12 Calorie Row
Station 2: 25-50 Foot Handstand Walk
Station 3: 200 Foot Shuttle Run (25 foot increments)
Station 4: 3-5 Bar Muscle Ups + Max Crossover Single Unders
Station 5: Rest

55-59:
Every minute, on the minute, for 30 minutes (6 sets of):
Station 1: 9-12/6-9 Calorie Row
Station 2: 15-25 Foot Handstand Walk
Station 3: 200 Foot Shuttle Run (25 foot increments)
Station 4: 2 Bar Muscle Ups or 6 Chest-to-Bar Pull-Ups + Max Crossover Single Unders
Station 5: Rest

60+:
Every minute, on the minute, for 30 minutes (6 sets of):
Station 1: 9-12/6-9 Calorie Row
Station 2: 3 Wall Walks
Station 3: 200 Foot Shuttle Run (25 foot increments)
Station 4: 6 Chest-to-Bar Pull-Ups + Max Crossover Single Unders
Station 5: Rest

(See notes for scaling options)

General Training Notes:
We have a heavy bodyweight only gymnastics day on schedule. After you warm-up you’ll start with some low ring drils + bar muscle drill and then strict ring muscle-up. You may elect to use a band for your strict ring muscle-up or substitute with strict ring pull-ups (you may also use a band for this). For either movement try to get your sternum as high as possible to the rings to make for an easier turn over. Then you’ll move into 3 options (ring muscle-ups, ring dips or bodyweight dips). This is to give you some volume with one of these movements (your choice) without layering in too much additional fatigue.

Then onto your EMOM! Please customize as you see fit. That being said, once you select your customization stick with it throughout the emom. So if you decide to do 10 calories on the rower then stick with that for the 30 minutes. There are a lot of opportunities to customize this emom to best suit your skills and ability level. Maybe you have bar muscle-ups and are pumped to keep them in the emom but struggle with handstand walking. Then try the lower distance suggested for the handstand walk while sticking with the higher suggest rep range of BMU. Or select from some of the multiple movement progression options below:

Bar Muscle-Up Progression Options:
Low Bar Bar Muscle-Ups
Jumping Bar Muscle-Ups
Hip to Bar Muscle-Ups

Handstand Walk Progression Options:
Wall Facing Handstand Marching x 20-30 seconds
Wall Walks x 3 reps

Chest-to-Bar Progression Options:
Band Assisted
Jumping Chest-to-Bar
Strict Pull-Ups