12min to work on strict Ring Muscle ups
1. start with support holds in rings (top + bottom position) scale to push up pos. or even feet supported and false grip ring rows
2. work on feet supported transition on low rings
3. work on negative ring MU on low rings
4. work on strict ring MU with support from a partner
5. accumulate strict ring MU
21min EMOM
1. Xcal Echo Bike
2. 3-6 strict ring dips/push ups + 3-6 strict pull ups (scale to elev. push ups on box and feet supp. pull ups on low bar)
3. 45sec. Farmers walk
[0:00 - 18:00]
2 Sets of:
6 x 30sec on - 30sec off
Max. Cal
- Rest 3 min between Sets -
Direct into:
[18:00 - 36:00]
2 Sets of:
4 x 1min on/1min off
200m run
M.E. Burpees
- Rest 2 min between sets -
24min EMOM
1. 40sec. row for cal
2. 1-3 Ring MU
3. 40sec. DU´s
4. 4 DNG P. Snatches @ 50-60%
- You should NOT have to go all out for this EMOM to finish! Work @ around 80% intensity. Around 2cal less than you could actually maintain in a hard effort for this workout. Use the 40sec. of DU´s to practice efficiency. For the MU you should be able to do quality reps for all sets and even have a little bit more left in the tank at the end of the workout. Watch total volume of Bar MU. -
KB Deadlift ladder
5 - 8 reps each weight
20/24/28/32/36
After each set do 8-10 doubleunder attempts
10 min rotation
Ring pullups / negatives / holds
Hollow hold
Koordination ladder into mb catch + sprint