Big chipper! This workout involves high capacity and some high cycling skills as well as high level gymnastics. What a great test for everyone from the Elite to the beginner. Scale appropriately to finish the work under the time cap. Like many skills it is valuable to scale back volume and stay RX’d for the movement prior to changing the movement or making it an easier version.
2:00 Row or Bike
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1:00 coach stretch each leg
1:00 Pigeon stretch each leg
:30 chest stretch (wall or rig) each arm (https://www.youtube.com/shorts/40BBXdyJdak)
1 round
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5 Air Squat
5 Single arm Sumo deadlift high pull (each arm, DB)
5 Ring Row
5 Push up or Ring dip
3 rounds for quality
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5 Wallball (Workout weight)
6 Alternating DB Hang Snatch (lighter than workout weight)
3 Pull Up
3 Dip or push up
3 rounds for quality
Spend 10:00 refining muscle up technique and finding your scale for the day!
- Low ring muscle up transitions
- Ring swings
- Jumping ring muscle up practice
- Eccentric ring muscle up drill (https://www.youtube.com/watch?v=l-9wHmnBDQ0)
- Banded (across butt) ring muscle up
RX Conditioning
1k Row
30 Alternating Hang DB Snatch (50/35lb.)
40 Wallball (20/14lb.) (10/9ft.)
15 Ring muscle Up
40 Wallball (20/14lb.) (10/9ft.)
30 Alternating Hang DB Snatch (50/35lb.)
1k Row
For time.
Time Cap: 25:00
Intermediate:
1k Row
30 Alternating Hang DB Snatch (35/25lb.)
40 Wallball (14/10lb.) (10/9ft.)
15 Ring muscle Up
40 Wallball (14/10lb.) (10/9ft.)
30 Alternating Hang DB Snatch (35/25lb.)
1k Row
For time.
Baseline:
500 Row
20 Alternating Hang DB Snatch (50/35lb.)
30 Air Squat
30 Push Up (Ring dip option)
30 Pull Up (Ring Row option)
30 Air Squat
20 Alternating Hang DB Snatch (50/35lb.)
500 Row
For time.
