Mobility, Activation & Warm-Up
Three rounds of:
30 Second Pull-Up Hang
30 Second Elbow Extended Side Plank (each side)
20 Banded Face Pulls
6 Banded Lat Pulldowns per side
10 Divebomber Push-Ups
5 Inchworms
Followed by…
Two sets of:
10-12 Ring Rows
3 Dynamic Push-Ups (to a 25lb plate)
Rest as needed
A.
Ring Muscle Up Skills
Three sets of:
8-10 Ring Swings
Followed by…
Three set of:
5 Rowing Transition Lifter on Low Rings
10 Rowing Muscle-Up Transitions on Low Rings
Rest as needed
Followed by…
Three sets of:
20 Second Bottom of Ring Dip Hold
Rest 10 seconds
20 Second Top of Ring Dip Hold
Rest 10 seconds
B.
Bar Muscle Up Skills
Three sets of:
5 Kipping Knees-To-Chest
5 Kipping Back Slides
5 Bouncing Knees-To-Chest
Rest as needed
Followed by…
Every minute, on the minute, for 4 minutes:
30 Seconds of Box Jump-Up to Front Support
C.
35-54:
Every minute, on the minute, for 40 minutes (8 sets of):
Station 1: 13-16/9-12 Calorie Row
Station 2: 8 Burpee Box Jump Overs (24/20″)
Station 3: 6-8 Chest to Bar Pull-Ups
Station 4: Max Calorie Echo/Assault Bike
Station 5: Rest
55+:
Every minute, on the minute, for 40 minutes (8 sets of):
Station 1: 13-16/9-12 Calorie Row
Station 2: 8 Burpee Box Jump Step Overs (24/20″)
Station 3: 6-8 Chin-over-the-Bar Pull-Ups
Station 4: Max Calorie Echo/Assault Bike
Station 5: Rest
D.
Three sets of:
Hollow Body Bounces x 20 reps
Alternating Leg V-Ups x 10 reps
Tuck-Ups x 10 reps
Russian Twists x 20 reps
Rest 60 seconds
Cooldown
Focus on bringing your heart rate down by trying to get back to nasal breathing and rotating through the following stretches:
Over the Shoulder Barbell Stretch
Child’s Pose
Couch Stretch
General Notes
Ring Muscle Up / Bar Muscle Up Skills & Drills
Just adding in some ring and bar muscle-up drills to help everyone, even those who have strong muscle-ups, become more efficient and succinct when on the rings. Please post videos to the FB group if you want some coaching feedback.
Conditioning
We’ve got a looooong EMOM on todays menu BUT you get a rest period built in every set. You’re welcome. 🙂 You should be able to row at a moderate to hard pace on the row; smooth and steady on the burpee box jump overs and then you should have 15 seconds or so of rest to refocus your breathing. Then try to stay unbroken on your pull ups today. If you do that you’ll have a decent amount of rest to allow you to PUSH on the bike. I want you pushing for those 60 seconds – it should be a hard pace but one that you can relatively recover from after 60 seconds. You will record your calories every set for a total calorie count at the end of the 40 minutes.
Customization for Pull-Ups (choose one of the following options)
Chin-over-the-Bar Pull-Ups
Jumping Chest-to-Bar / Chin-over-the-Bar Pull-Ups
Band Assisted Pull-Ups
Timeline
0:00-15:00 – Warm-Up
15:00-30:00 – Ring & Bar Muscle Up Skill Work
30:00-35:00 – Transition
35:00-70:00 – Conditioning
70:00-75:00 – Transition
75:00-82:00 – Core Finisher
82:00-90:00 Cool Down