Today we combine both high skill and high capacity! We will go through a 4 minute work and 1 minute rest style interval for 3 rounds. The goal is to accumulate as much work as possible each round. Each working interval starts with Ring muscle ups, attack this skill coming off rest so you can give yourself a chance getting in the work while you are fatigued but not smashed by suffering. Use the skill development time to scale for the workout and also develop your skills that limit you in the ring muscle up. Remember some may not need more strength, simply more balance, accuracy, coordination and agility (AKA practice) which is why we provide this time for just that!
30 jumping jack
10 air squat
3 rounds
________
5 kipping swing (rings or rig)
5 scap push up
6 curtsy lunge
6 sit up
3 rounds
________
10 banded pass through
5 push up
3 DB front squat
3 DB push press
3 DB thruster
3 rounds, building in load of DB’s to workout weight.
10:00-15:00 of skills and drills
- Ring support
- Ring dip
- False grip
- Kneeling ring muscle up transition practice
- Ring row low muscle up
- High ring practice strict muscle up
- Kip swings on rings for kipping RMU
- Kipping RMU practice
RXConditioning
3 rounds for max reps
1:00 at each station
Ring muscle up
Thruster (50/35lb. DB’s)
Row Calories
GHD Sit Up or Abmat sit up
Rest
Intermediate
3 rounds for max reps
1:00 at each station
3 Ring Row + 3 Ring dip or push up
Thruster (35/20lb. DB’s)
Row Calories
GHD Sit Up or Abmat sit up
Rest
Baseline
3 rounds for max reps
1:00 at each station
3 Ring Row + 3 push up
Thruster (10/5lb. DB’s)
Row Calories
Assisted abmat sit up (holding band to rig)
Rest
:30 pec stretch each side
:30 lat stretch on rig each side
:30 cross body shoulder stretch each side
1-2 rounds
