This is a benchmark testing workout for ring muscle up capacity. This is often one of those workouts people struggle to see the value in, but it is obvious to those who pursue overall fitness. These skills involved in the muscle up, or your ability to not have one are exactly why we need them. Is it your pulling strength? Is it your pressing strength? Or is it simply that you’ve got both of those and lack the skill and coordination needed to make the full movement happen? There is nothing more relevant in life than attacking any of those weaknesses headlong to develop and further your fitness journey. Today, scaling is key, not to make the workout easy but to really refine the appropriate challenge to grind and fight to improve for 4-8 minutes.
200m Run
200m Row
1:00 Bike
3 rounds building intensity throughout!
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10 banded pass through
10 band pull a parts
10 scap pull up
10 scap push up
2 rounds
15:00 of ring practice/development
Kneeling ring muscle up
Ring row ring muscle up
False grip muscle up (strict/kip)
Kipping RMU (no false grip)
Use this time to improve and also scale for workout to come.
RXConditioning:
30 ring muscle ups for time
Intermediate:
30 strict chest to bar/strict/banded pull up
30 strict ring dip
For time
Baseline:
30 kneeling ring muscle/ring row muscle up
For time
2:00 max push ups
2:00 rest
2:00 max cal row
Score is total reps
