Skill
Perform 2 sets of
- 10 Ring Swings
Then perform 3-4 Sets of:
- # Ring Muscle Up
or - 3-5 Swinging Horizontal Ring Row
or - 5 Ring Swings
or - 3-5 Swinging Ring Pull Up
Notes
The skill portion of our ring muscle up day begins with 2 sets of 10 ring swings. Once you have completed that, you will perform 3 sets of another skill of your choice.
Ring Swings Focus on creating a tight hollow and arch. Keep pressure back on the rings in your hollow and forward on the rings in your arch.
If you have ring muscle ups, pick a number that allows you to maintain good positions and perform 3-4 sets.
Swinging Horizontal Ring Row If you have a good ring swing and want to learn to generate power to bring you up and over the rings, this is a good drill. Use the momentum as you swing from your arch to your hollow, pop the hip but maintain full body tension, and pull the rings towards your hips.
Swinging Ring Pull Up If you want to practice a fun drill that helps you understand the rhythm of the swing and how to maintain body tension, this is a good drill.
Strength
2-3 Sets
- 3-5 Hanging Turnover Drill or :15 False Grip High Pull Hold
- 3-5 Ring Dips or Stationary Dips @ 2111
- 2-3/arm Mixed Grip Chin Up or Ring Row @3011
Notes
Part 2 of today’s muscle up work is 2-3 sets of 3 different exercises. Take 8-10 minutes to rotate through the 2 rounds at an easy pace.
Hanging Turnover Drill Move slow and controlled through these reps. This can be adjusted by keeping your feet on the ground and self-spotting. If you want to simply work on the strength required to do a deep pull up with a false grip, you can work the False Grip High Pull Hold.
If you can maintain the tempo for all reps of a stationary dip, advance to the ring dips. Otherwise, you can use band assistance or self-spot the stationary dips.
Mixed Grip Chin Up This can be performed as a chin up or as a ring row. Rotate one hand from pronated to supinated as you pull. Hold the top for :01 and control the lower for :03.
Conditioning
Complete as many rounds as possible in 10:00:
- 2 Wall Walks
- 4 Pull Ups
- 6 Dumbbell Push Press
- 36 Double Unders
Notes
Today’s workout is 10-minutes of wall walks, pull ups, push press, and double unders. Your score is the number of rounds and reps completed in 10-minutes.
The wall walks should take no longer than :30 to complete. Adjust the target height or number of reps as needed.
Aim to complete the pull ups in 1 set throughout the workout. Substitute banded pull ups, jumping pull ups or ring rows as needed.
Use a light-moderate weight for the dumbbell push press so that you can maintain unbroken sets of 6 throughout the workout.
The double unders should take no more than :25 to complete. Adjust the number of reps or substitute single unders.