Mobility, Activation & Warm-Up
One set of:
5 Scap Pull-Ups
10 Tight Kip Swings
5 Scap Pull-Ups
followed by …
Two sets of:
Single-Unders x 60 seconds
Half Pull-Ups x 5 reps
and finish with …
Two sets of:
Pull-Up Pulse x 3 reps (use banded if needed)
Chin Hang Hold x 15 seconds
A.
Three sets of:
5 Tempo Squatted Strict Muscle-up Transitions @ 2121
5 Tempo Strict Ring Muscle-Up Negatives @ 30A1
*Sub for negatives is tempo ring rows x 10 reps @ 3011
followed by …
Three sets of:
5 Pop Swings
Rest 45-60 seconds between sets
Followed by…
Three sets of:
4 Ring Jump to Catch Position*
*You can also substitute 4-5 feet assisted ring muscle-ups instead.
B.
35-54:
Four sets of:
2 Ring Muscle Ups
2 Ring Dips
2 Ring Muscle Ups
2 Ring Dips
Rest 60-90 seconds between sets
55-59:
Four sets of:
1 Ring Muscle Up
1 Ring Dip
1 Ring Muscle Up
1 Ring Dip
Rest 60-90 seconds between sets
60+:
Three sets of:
2 Ring Pull-Ups
2 Ring Dips
2 Ring Pull-Ups
2 Ring Dips
Rest 60-90 seconds between 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
Scaling Options for Ring-Dips (choose one of the following):
Stationary Dips
Push-Ups x 3 reps for every 1 Ring-Dip
C.
35-49:
Every minute, on the minute, for 30 minutes (6 sets of):
Station 1: 300 Foot Shuttle Run (25 foot increments)
Station 2: 25-50 Foot Handstand Walk (25 foot increments)
Station 3: 14-16/10-12 Calorie Row
Station 4: 1 Wall Walk + Max Unbroken Wall Facing Strict Handstand Push-Ups
Station 5: Rest
50-54:
Every minute, on the minute, for 30 minutes (6 sets of):
Station 1: 250 Foot Shuttle Run (25 foot increments)
Station 2: 15-25 Foot Handstand Walk (5 foot increments)
Station 3: 14-16/10-12 Calorie Row
Station 4: 1 Wall Walk + Max Unbroken Strict Handstand Push-Ups
Station 5: Rest
55-59:
Every minute, on the minute, for 30 minutes (6 sets of):
Station 1: 200 Foot Shuttle Run (25 foot increments)
Station 2: 15-25 Foot Handstand Walk
Station 3: 10-12/8-10 Calorie Row
Station 4: Max Strict Handstand Push-Ups to 3″ riser
Station 5: Rest
60+:
Every minute, on the minute, for 30 minutes (6 sets of):
Station 1: 200 Foot Shuttle Run (25 foot increments)
Station 2: 2 Wall Walks
Station 3: 10-12/8-10 Calorie Row
Station 4: Max Strict Handstand Push-Ups to 5″ riser
Station 5: Rest
If you don’t have handstand walking yet then substitute with one of the following:
Freestanding Handstand Marching x 2 reps for every 5 ft’
Handstand Marching on Box x 2 reps for every 5 ft’
Wall Facing Handstand Marching x 2 reps for every 5 ft’
Strict Handstand Push-Up Modifications (Choose one of the following):
Add a 3-5″ riser
Downward Dog Handstand Push-Ups
Hamstring Curl Handstand Push-Ups
Elevated Knee Handstand Push-Ups
General Training Notes:
Gymnastics Tuesday! You’ve got some ring skill work followed by a little ring volume work. Please adjust the reps and movements as needed to get the most out of the sets (volume).
Then another gymnastics EMOM. This week you’ve got a further distance shuttle run, a handstand walk station, a row that should take around 45 to 50 seconds to complete, and an aggressive handstand push-up station. But, you get a rest minute so that should help you keep fairly consistent across the board for all 6 sets. Err on the side of higher numbers to start and then revert back to the lower amounts if you start bleeding over or running the risk of not making it. High heart rate gymnastics is very important so focus and be intentional today. With that being said, adjust the reps, distance or cals if it is too aggressive for you. The intention is to complete the gymnastics emom with a high heart rate for all 6 sets, not 3 sets and then die.