Activation & Warm-Up
3 Minutes Easy Row or Bike
60 seconds Ring Warm-Up
30 seconds Deep Squat Progression
60 seconds Inchworm Walk + Press Up
Two sets of:
60 seconds Assault / Echo Bike
30 Seconds Single-Unders
10 Over/Under Barbell
A.
Strict Gymnastics Work
Banded Strict Muscle-Up x 10-15 reps (use this as a way to have your shoulders feel the range of motion needed in a muscle-up)
Three sets of:
False Grip Mount x 3 reps
Rest 30 seconds
Strict Ring Pull-Ups x 5-7 reps (you may stay in the false grip if you’d like)
Rest 30 seconds
Rest as needed, and then …
Three sets of:
Strict Ring Dips x 5-7 reps @ 3011
Rest 60 seconds
55+: Strict Dips x 1-4 reps @ 3011
B.
Back Squat
Every 2 minutes, for 14 minutes (7 sets of):
Set 1 – 5 reps @ 65%
Set 2 – 4 reps @ 75%
Set 3 – 3 reps @ 80-85%
Set 4 – 2 reps @ 85-90%
Set 5 – 10 reps @ 65%
Set 6 – 10 reps @ 65%
Set 7 – 10 reps @ 65%
C.
Every minute, on the minute, for 20 minutes (5 sets of):
Station 1 – Calorie Row (35-54: 18/12 calories; 55+: 14/8 Calories)
Station 2 – Toes to Bar (35-54: 15 reps; 55+: 10 reps)
Station 3 – 10 Box Step Overs (35-54: 50/35 lbs; 55+: 35/20 lbs) + Max Burpee Box Jumps (24/20″; 55+: Box Step Overs Okay))
Station 4 – Rest
At the 20:00 mark…
Three rounds for time of:
20/16 Calorie Row
5 Dumbbell Burpee Box Step Overs
35-54: 50/35 lbs
55+: 35/20 lbs
Scaling options for Toes-to-Bar:
Knees-to-Elbows
Knees-to-Chest
V-Ups
General Training Notes:
This week will be lighter volume for the strict ring muscle-up progressions. This is similar to Week 1’s progressions so assess how these positions are feeling 4 weeks in compared to week 1. Then its SQUAT, SQUAT, SQUAT time! And you’ll finish with a 20 minute emom + for time piece. The row pace should be hard but not a sprint. You should be getting off the row with at least 10 seconds of rest / transition time. The toes-to-bar won’t take up the full 60 seconds so after you complete them, switch your mindset to your ‘work’ station. Station 3 is where you push. You will need to be quick to step up and over the box; these need to be non stop. Immediately upon completion, drop the db’s and go right into your BBJO. You get a full minute of rest so work for the entire 3 minutes. Please record your max reps per round.
After the 20 minute emom you’ll do a quick three rounder piece. We’d like you to empty the tank here so push hard on the row (think 9/10 exertion) and unbroken on your dumbbell burpee step overs. Please record the total time in your comments.