Warm-Up
3 Sets, for Quality
1:00 Cardio Choice
6 Inchworm Push-Ups
8/8 Single Arm Ring Row
8 Ring V-Outs
:10 second Supine Grip Chin Over the Bar Hold
Skill work
Ring muscle up, or pull up progression work-
If there is time at the end of class today be sure to do accessory work.
“Super Horn”
Every 2:00 x 6 Sets
15 American Kettlebell Swings
3-5 Ring Muscle Ups
Kettlebell: 53/35lb, 24/16kg
Workout
Every 2:00 x 6 Sets
15 American Kettlebell Swings
3-5 Ring Muscle Ups
Kettlebell: 53/35lb, 24/16kg
*still working on ring muscles, you can sub bar muscle ups
Level 2:
Every 2:00 x 6 Sets
15 American Kettlebell Swings
5 Low Ring Banded Muscle-Ups (or 5 burpee pull ups)
Kettlebell: 53/35lb, 24/16kg
Level 1:
Every 2:00 x 6 Sets
15 Russian Kettlebell Swings
8 Ring Rows
8 Toenail Spot Ring Dips
Kettlebell: 35/18lb, 16/8kg
Goals / Stimulus / Objectives
Primary Objective: Complete each set in under 75 seconds
Secondary Objective: Unbroken movements
Stimulus: Gymnastics Density
RPE: 7/10
The focus today is on movement capacity and developing our gymnastics density and stamina here. We are looking to tackle a good unbroken set on the Kettlebell before making our way to the Ring Muscle-Ups, where we should tackle an unbroken set of 3-5 reps at a time. Score today will be reps / set with the focus to just work for quality reps across all 6 sets. Modifying this workout to a pure strict strength workout of Strict Pull-Ups and Strict Dips is definitely something we shouldn’t shy away from and will provide a lot of value.
ACCESSORY WORK
3 Sets
8-10 Dual Dumbbell Zottman Curls
8-10 Cuban Rotations