GET YOUR TICKETS TO THE THRESHERS BASEBALL GAME AT THE GYM! Game is Saturday night, baseball, all the food you can eat, cheap beer and a fireworks show for $17
Mobility and Body Heat
500 m row
:30 Down Dog Calf Gas Pedals
:30/:30 Scorpion Stretch
:30/:30 Samson Lunge Stretch
General Prep
3 Sets: For Quality
:30 Jump Rope
8 False Grip Ring Rows
:15 Ring Support Hold
:10 Bottom Of Dip Hold
6 Inchworm Push-Ups
10 Hollow Rocks
Then 10 Minutes to work on
Pull up progressions and/or ring muscle up progressions. examples of things you could do if you are not at the ring muscle up yet
-5 sets of 5 banded or not banded strict pull ups and dips or banded dips
5 sets of 5 false grip ring rows and push ups
5 sets of 5 lsit ring pull ups and dips
workout For Time:
Buy-In: 1000/900m Row
Directly Into…
5 Rounds
6/4 Ring Muscle-Ups or bar muscle ups
18 V-Ups or weighted sit ups
72 Double Unders
Directly into..
Cash-Out: 500/450m Row
“Neo”
For Time:
Buy-In: 1000/900m Row
Directly Into…
5 Rounds
6/4 Ring Muscle-Ups
18 V-Ups
72 Double Unders
Directly into..
Cash-Out: 500/450m Row
L
evel 2:
For Time:
Buy-In: 1000/900m Row
Directly Into…
5 Rounds
8 Burpee Chest to Bar Pull-Ups
18 V-Ups
54 Double Unders
Directly into..
Cash-Out: 500/450m Row
Level 1:
For Time:
Buy-In: 800/700m row
Directly Into…
5 Rounds
8 Burpee Jumping Pull-Ups
18 Abmat Sit-Ups
90 Single Unders
Directly into..
Cash-Out: 400/350m Row
Masters 55+:
For Time:
Buy-In: 1000/900m Row
Directly Into…
5 Rounds
8 Burpee Pull-Ups
18 Alternating V-Ups
54 Double Unders
Directly into..
Cash-Out: 500/450m Row
Time Cap: 25min
Stimulus: High-skill / Midline Stamina
RPE: 8.5/10
Primary Objective: Efficient, composed muscle-up sets under fatigue, maintain quality movement without failed reps. For those doing the burpee pull-up modification the focus will be consistent pacing on the Burpee Pull-Ups with the goal of completing under 1:00 / set
Secondary Objective: Stay relaxed and rhythmic through the double unders and v-ups to preserve pacing and grip.
Workout Strategy:
This workout is structured like a sandwich: aerobic buy-in, gymnastic/skill middle, and a sprint finish. Start the row at about 85% effort—smooth but not burning too hot. The muscle-ups are the centerpiece: break early and often if needed to avoid misses for those that have muscle-ups, but more intermediate in skill level. For those that are proficient on Muscle-Ups, look to push the pace here and go unbroken.. Keep your midline strong and tight during v-ups, don’t rush and lose core integrity. For double unders, breathe, relax the shoulders, and stay consistent. If grip starts to go, shake it out during transitions. Once you get to the final row, empty the tank. Ideally trying to end with the last 200m as a full sprint.
Movement Modifications:
Ring Muscle-Ups: Jumping ring muscle-ups, low ring transitions, or banded muscle-up drills. Alternatively, 6-8 strict pull-ups + 6-8 deep ring dips.
V-Ups: Tuck-ups, straight-leg raises, or GHD sit-ups for advanced athletes wanting more difficulty.
Double Unders: Reduce reps to 50–60 or scale to 2:1 single unders or :40 of practice each round.
Row: Decrease distances to 750/600m and 400/300m respectively for scaled time domains