Warm-up & skills
15 min to warm up and practice ring muscle up transitions or ring muscle ups
Warm up
3 rounds of:
200m run
5 ring rows + 5 pushups + 5 kipping swings
Then, 10 min to practice:
Level 1: Low ring transition to dip
Level 2: Ring muscle up kip and hip drive drills
Level 3: Ring muscle up sets - target a rep volume per set and try to achieve 3-4 sets
Endurance
Every 7 min for 4 rounds, each for time:
400m run
30/24 cal row
20 burpees to target
Time cap for each round is 6 min, for at least 1 min of rest.
UES strength
Warm Up
2 Rounds
5/side Spiderman Lunge & Rotation
10/leg Double DB Farmer Front Foot Elevated Reverse Lunge
20 Russian KB Swings
Back Squats:
1st Round: 10 reps @ 40% 1RM - LIGHT
2nd Round 8 reps @ 50% 1RM
Back Squat
4 sets x 10 reps @ 6/10 RPE
Goal: Begin at 70% of 1RM & increasing weight each set to finish at 75%.
Back Squat Accessories
4 Rounds
30sec of AMRAP / 30sec Rest
Heels Eleveated Goblet Squats
Glute Bridge Hold
Double KB RDL
Accessories
Every 3:00mins for 3 Rounds
12 Weighted V-ups
20 Total Russian Twist
10/side Heavy KB Oblique Crunches