Strength
Complete 3 Sets
- # Strict Muscle Ups
or - 1-2 Muscle Up assisted from knees with slow negative
Rest 1-2-minutes between sets
Notes
Today’s strength is strict muscle ups. You will complete 3 sets of either a number of strict muscle ups that you can complete unbroken or 1-2 strict muscle ups assisted from your knees, focusing on a slow and controlled negative.
Strength
3 Sets
- Arc Ring Row @ 3111 x 4-5
- Ring Push Ups @ 3111 x 4-5
Notes
The second piece for strength today is 3 sets of a ring row variation and a push up variation. You may take your time between exercises.
The Arc Ring Row is about engaging your lats to pull the rings towards your hips. Just like a normal ring row, adjust the difficulty by adjusting the angle of your body.
During the ring push ups, focus on maintaining a tight lower body and finding a good lockout at the top with your shoulders protracted and the rings turned out. If you cannot maintain good positions, substitute angled ring push ups or regular push ups.
Conditioning
Every minute on the minute for 12:00:
- Min 1 – 6 Bar Muscle Ups or 12 Pull Ups
- Min 2 – 1 Wall Walk + 5 Wall Facing Handstand Push Ups
- Min 3 – 12 Toes to Bar
- Min 4 – 12 Dumbbell Push Press
Notes
Today’s workout is a gymnastics focused interval workout. At the top of each minute you will start a new station and complete 3 rounds.
The bar muscle ups or pull ups should be completed in 1-2 sets. Adjust the number of reps or substitute a different pull up variation.
The wall walk into the handstand push ups should be completed unbroken. You may substitute 1 wall walk and 5 box handstand push ups, if needed.
The toes to bar should be completed in 1-2 sets throughout the workout. Substitute knee raises or sit ups as needed.
The dumbbell snatch should be a moderate weight that allows you to complete the 12 reps unbroken each round.