Mobility, Activation & Warm-Up
Three sets of:
1-2 Minutes Assault or Echo Bike @ 50-60% effort
30 Second Single Arm Overhead Hold each arm
30 Second Supinated Grip Hang from Pull Up Bar
and then …
Upper Body Warm-Up Series (10-12 reps each)
Three sets of:
5-8 Push Ups
30 Second Front Leaning Rest
4-6 Pronated Grip Strict Pull Ups (add a band if needed)
10 Single Arm Ring Rows
A.
Ring Muscle-Up Skill Work
Three sets of:
6-8 Box Jump Up to Low Catch (60+: 3 reps)
6-8 Muscle-Up Transition with Feet on Box (60+: 3 reps)
Rest as needed
Followed by…
Option 1:
Three sets of:
6-8 Ring Swings + 3-4 Snap Pulls + 1 Ring Muscle Up + 1 Ring Dip
Rest as needed
Option 2:
Three sets of:
6-8 Ring Swings + 3-4 Snap Pulls + 2 Ring Pull-Ups
Rest as needed
Option 3:
Three sets of:
6-8 Ring Swings + 3-4 Snap Pulls + 3 Band Assisted Ring Pull-Ups
Rest as needed
B.
Pulling Volume Accumulation
Every minute, on the minute, for 10 minutes:
Station 1: BikeErg x 60 seconds
Station 2: Choose from below:
Option 1:
4 Chest-to-Bar Pull-Ups
3 Bar Muscle-Ups
2 Bar Dip
Option 2:
3 Chest-to-Bar Pull-Ups
2 Bar Muscle-Ups
1 Bar Dips
Option 3:
4 Pull-Ups
3 Chest-to-Bar Pull-Ups
Scaling Options for Chest-to-Bar/Chin-over-the-Bar Pull-Up (choose one of the following):
Chin-over-the-Bar Pull-Ups
Jumping Chest-to-Bar / Chin-over-the-Bar Pull-Ups
Band Assisted
Scaling options for Bar Muscle-Ups (choose one of the following):
Jumping Bar Muscle-Ups
Banded Bar Stomps
Chest-to-Bar Pull-Ups
Band Assisted Bar Muscle-Ups
C.
35-49:
Every minute, on the minute, for 32 minutes (8 sets of):
Station 1: 75 Foot Handstand Walk
Station 2: 15/12 Calorie Row
Station 3: 3 reps of Wall Walk + Wall Facing Handstand Push-Up
Station 4: Rest
50-54:
Every minute, on the minute, for 32 minutes (8 sets of):
Station 1: 50 Foot Handstand Walk
Station 2: 15/12 Calorie Row
Station 3: 2 reps of Wall Walk + Wall Facing Handstand Push-Up
Station 4: Rest
55-59:
Every minute, on the minute, for 32 minutes (8 sets of):
Station 1: 25 Foot Handstand Walk
Station 2: 15/12 Calorie Row
Station 3: 2 Wall Walks + 2 Strict Handstand Push-Ups to 2″ riser
Station 4: Rest
60+:
Every minute, on the minute, for 32 minutes (8 sets of):
Station 1: 10 Foot Handstand Walk
Station 2: 12/10 Calorie Row
Station 3: 2 Wall Walks + 2 Strict Handstand Push-Ups to 3″ riser
Station 4: Rest
If you don’t have handstand walking yet then substitute with one of the following:
Freestanding Handstand Marching x 2 reps for every 5 ft’
Handstand Marching on Box x 2 reps for every 5 ft’
Wall Facing Handstand Marching x 2 reps for every 5 ft’
Check out this video for Handstand Push-Up Scaling Options
General Training Notes:
You all know what time it is … time to put some work in on your gymnastics! Your first drill work for the day will be on the rings. We’ve provided a few different options depending on your goals and/or ability level. The intent behind the skill work is to give you time in a non fatigued state to work on movement efficiency. If you find that there are other drills that resonate with you better then feel free to sub those in!
After your ring drills you get to work on volume accumulating with pulling. You’ll spend 45 seconds at station one doing some monostructural work and then station 2 will be your gymnastics focus. Please select the option that best suits your goals.
Now that your pulling has been fatigued you get to shift gears and work on pushing gymnastic movements! The skills in the emom are for handstand walking and strict handstand push ups (either wall facing or with a riser). There is built in rest so this emom shouldn’t destroy you but, instead, force you to be uncomfortable with your inverted skills as you start to get more and more tired. Please note how you felt during this emom.