Warm-Up.
Static Hang on Rings x 30-60 seconds
Wall Slides x 5 @ 1515
Scapular Pull-Ups on Rings x 10
Followed by…
Two Sets:
Dead Bugs x 10 @ 1515
Handstand Practice (freestanding or against a wall) x 60 seconds
Followed by…
Two Sets:
Row x 60 seconds
Wall Climbs x 1-2
Toes to Rings x 5-10
Then…
A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1: Muscle-Ups x Max Reps in 45 seconds
(OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)
Station 2: Handstand Walk x 10 meters
(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)
Station 3: L-Sit x 45-60 seconds (accumulated)
B.
For time:
50 Calories of Rowing
40 Toes to Bar
30 Strict Handstand Push-Ups
20 Dumbbell Thrusters (50/35 lbs)
10 Bar Muscle-Ups
A. Scales for elbow – ring rows, legs bent. Rings to chest.
7/10/10
HSW – ✅ some good 10’ walks
Ring tuck support – 45s
B ran 800m
40 V ups
30 SHSPU – 1.5 inch mat under head sets of 3
20 BB thrusters @ 75#
10 meter HSW – finished 40’ all broken up because shoulders were fried
17:05
Legs were toast, did something else but tried to keep similar movements.
A. 15m AMRAP
15 calorie row
10 T2B
5 Strict deficit HSPU 3.5”
6 rounds even
5min rest into
B. 10m AMRAP
10 calorie echo bike
10 ring dips
10 rounds even
Woo! Not a tall person workout.
Warm up done without the rings (don’t have em)
Just did B
17:41
No muscle ups. 10 C2B, 10 dips.
Yuck.
Great WU …I added on 10 min TM run
A. Done
-3 Rolls to Candlestick + 3 seated banded ring MU progression
– HSwalk practice (got a few +7 foot walks)
– L-Sit on parallel bars – 30s/20s, 30s/20s, 50s K2C hold
B. For Time – 14:55
50 cal Row – 3:35
40 T2B – Strict 20/10/10
30 Kipping HSPU – 13/6/5/6
20 DB thrusters @ 25# db’s – 10/10
20 strict pull ups – all singles
***My whole body just feels HEAVY today!
A. Done with rolls to candlestick/low ring mu progressions, wall runs, and 60 seconds accumulated L-sits.
B. 21:00- Was not at my best today, and EVERYTHING went super slow. It was just grueling the entire time! Did khspu with 1 mat underhead and banded bmu.
Warm-up as Rx (thanks for the suggestions)
A. OT2M for 12 minutes (2 sets)
60s Max Strict Pull-Ups: 15, 15
60s Handstand Hold: UB, UB
60s Hollow Hold: 45|15, 40|20
B. For time:
50 Cal Row | 40 – 1.5p American KBS | 30 – SHSPU | 20 – 115# Thrusters | 10 – 100# Med-ball Cleans
13:36
… shoulder is still a little junkie so sub’d a few “friendly” movements … tough regardless.