Tuesday, 18 February 2025

Gymnastics: Ring Muscle-ups/Strict Pull-ups

Choose between the Strength Option OR the Conditioning Option (don't do both). For the conditioning option, athletes should be able to do 5+ ring muscle-ups, unbroken.

Strength Option:

EMOM 10:

Odd: 5-10 ring/bar kip swings

Even: 3-10 ring dips (modified: box dips)

Conditioning Option:

Death by Ring Muscle Ups:

EMOM 8:

Choose Strict or Kipping

Minute 1: 1 Ring Muscle Up

Minute 2: 2 Ring Muscle Ups

Etc…if you fail before the time cap, complete the allowed numbers with Toes to Rings

Conditioning:

3 RFT:

30/24 Calorie Row

25 Box Jump Overs (20’’)

20 Handstand Push Ups