Warm-Up
For Quality
2 Sets (8 Total Intervals)
40 seconds @ Each Station
20 second Transition
-Line Hops (Lateral + Forward and Back)
-10 Hollow Rocks + Alternating V-Ups
-Inchworm Push-Ups-Jumping Pull-Up + 3 sec Eccentric

Skill
Ring muscle up skills
*we realize that not everyone may not be interested in learning a ring muscle up but these progressions are very helpful. Working on ring dips or holds and strict pull ups are both great skills to have

“Taking it to the Bank”
6 Sets
18/13 Calorie Echo Bike
15 GHD Sit-Ups ***
5 Ring Muscle-Ups
Rest 2:00 between sets
Don’t do over 2 or 3 sets of these if you havent done them in a while. sit ups, a lower number, or just going to parallel are great options
Level 2:
6 Sets
15/11 Calorie Echo Bike
15 V-Ups
7 Strict Pull-Ups + 7 Strict Ring Dips
Rest 2:00 b/t sets
Level 1-
less cals, 5 strict pull ups and push ups for dips

Goal: Complete each set in under 2:30/set, 15:00 working time,

25:00 Total time including rest

Time Cap: 30:00

Stimulus: Gymnastic Conditioning / Midline Emphasis

RPE: 7/10

Primary Objective: Complete each set of Ring Muscle-Ups unbroken

Secondary Objective: Complete the Echo and GHD Sit-Ups in sub 2:00 minutes

The workout will start with athletes jumping onto a 18/13 Calorie Echo Bike. The goal for the Echo will be to hold this in the range of 45-60 seconds, which will allow enough time to transition into the GHD and complete a set of GHD Sit-Ups in 45 seconds or less. We can sub short range of motion GHD Sit-Ups, V-Ups, Medball Weighted Sit-Ups, or 20 Abmat Sit-Ups as great alternatives for the day. This will lead us into the primary objective of the day with our set of Ring Muscle-ups, which is meant to be done under light fatigue with slight interference from the GHD Sit-Ups. Because this is week 1 of the cycle, the sets are smaller here and the interference is minimal.

PRVN Recovery #2
1:00 Child’s Pose
1:00/1:00 Low Dragon Stretch
1:00/1:00 Scorpion Stretch
:30/:30 Thread the Needle Stretch
5/5 Side Lying Thoracic Rotations