WOD – Wed, Jul 30
Intent
Warm Up (Checkmark)
General Warm-Up (0–10 minutes):
- 3 rounds:
- 10 PVC Pass-throughs
- 5 bench or box Dips
- 200-meter jog or row
- 30-second Plank Hold
- 10 Air Squats
Specific Warm-Up (10–25 minutes):
- Muscle-ups:
- 5 Ring Row
- 5 Ring Dips (scale with box dips)
- 5 Low Ring muscle up transitions
- 5 Ring swing (high rings)
- 3-5 Muscle-up transitions or jumping muscle-ups.
- 5:00 ring muscle up practice
JASON (Time)
RXConditioning (25–55 minutes):
For Time:
- 100 Squats
- 5 Muscle-ups
- 75 Squats
- 10 Muscle-ups
- 50 Squats
- 15 Muscle-ups
- 25 Squats
- 20 Muscle-ups
Intermediate:
- Squats: Perform with a light barbell (45 lb for women / 65 lb for men) or dumbbells.
- Muscle-ups: Substitute with jumping muscle-ups, band-assisted muscle-ups, low ring muscle ups.
Baseline:
- Squats: Use bodyweight squats or substitute with dumbbell squats.
- Muscle-ups: Substitute with kneeling ring muscle up, ring rows and box dips or strict pull-ups and push-ups.
Cool Down (Checkmark)
(55-60 minutes):
3-5 minutes easy bike or walk
This workout focuses on strength endurance and gymnastics skill development, combining high-rep squats with muscle-ups. It challenges athletes to pace properly and maintain form across both movements to avoid fatigue. The ring muscle ups will be the biggest limiter here today, break them up early and often even if you are an advanced athlete and it will pay off late. The focus should be on using the rings, but as a non negotiable for some, consider bar muscle ups as a sub. If athletes have ring muscle ups a round per round reduction in reps is a great way to keep moving and fight to keep the original design.