The 8:00 AM WOD class will be cancelled on Saturday, June 20 due to a private event at the gym.
Please join us at one of our other Saturday classes:
• 6:00 AM – Weightlifting
• 7:00 AM – WOD
• 9:00 AM – Engine45
Thank you for your understanding!
General Warm Up (5-12)
100m Easy Jog
then…
10 Forward Leg Swings (each side)
10 Side to Side Leg Swings (each side)
10 Leg Circles (each side and each direction)
25’ Toy Soldiers
25’ Hug the Knee into Lunge
25′ Hamstring Scoops
25’ Quad Stretch
25′ Lateral Lunge (going right)
25′ Lateral Lunge (going left)
25′ High Knees
25′ Butt Kickers
50′ Karaoke
Specific Warm Up (12-20)
Ring Muscle Up:
5 Low Ring Pull to Sternum
5 Pull to Sternum, pause and turn over
5 Low Ring Muscle up
(20-35)
Spend 15:00 refining strict ring muscle up skills and drills.
– Ring support
– Ring Dip
– Kneeling false grip + False grip ring row
– Kneeling fale grip muscle up
– Ring row muscle up (find most difficult version to challenge yourself. Move feet and body into a position that challenges your ability to pull through the rings with success.)
– High ring attempts/ practice
– Kipping ring muscle up practice for those who will kip them in the workout
RX: (40-55)
200m Run
4 Ring muscle up
200m Run
8 Ring muscle up
200m Run
12 Ring muscle up
200m Run
8 Ring muscle up
200m Run
4 Ring muscle up
200m Run
Intermediate:
200m Run
4 low Ring muscle up
200m Run
8 low Ring muscle up
200m Run
12 low Ring muscle up
200m Run
8 low Ring muscle up
200m Run
4 low Ring muscle up
200m Run
*Consider ring row/ ring pull up + ring dip for those who need more strength development.
Baseline:
100m Run
4 ring row + 4 push up
100m Run
8 ring row + 8 push Up
200m Run
12 ring row + 12 push up
100m Run
8 ring row + 8 push up
100m Run
4 ring row + 4 push up
100m Run
(58-60)
:30 Rig/Doorway Pec Stretch (each side)
:30 Banded Lat Stretch (each side)
Today’s focus is ring skill development. While these sessions are sometimes overlooked in favor of heavier lifts or harder conditioning, they play an important role in building well-rounded fitness. The goal of our training isn’t just a stronger body or a bigger engine—it’s developing all aspects of fitness, including coordination, body awareness, balance, and neurological adaptation. Learning new skills challenges the brain, creates new movement patterns, and improves overall athleticism in ways that traditional conditioning cannot. Embrace the opportunity to improve the movements you may avoid or feel you don’t need. Trust the process, stay committed, and your long-term health and performance will benefit.
The goal today is to move through a progression of skills as a group, starting with foundational movements and gradually advancing in complexity. As the class progresses beyond your current ability level, continue working on the drills and progressions that are appropriate for you while focusing on improving movement quality and consistency. The objective is not simply to attempt the hardest skill, but to make meaningful progress wherever you are in your development.
After the skill work, we’ll move into a couplet of running and ring muscle-ups. There are plenty of scaling options available to create the right challenge for every athlete. If ring strength is your limiting factor, choose a progression that helps build strength. If strength is there but the transition is the challenge, select a variation that allows you to practice and develop that skill under fatigue. The goal is not just to finish the workout, but to continue progressing your ring abilities along the way.