THURSDAY

 
Skill

Skill Stamina: Ring muscle-up progressions

EMOM6: 1-5 Ring muscle-ups/progression

Active: Jumping RMU

Lifestyle: Banded low RMU

Today’s ring muscle-up work sees a shift from skill refinement to capacity-building.

WOD

 

6 x 2-minute Rounds for reps:

20/15 Calories then

Alternate between max ring dips and max ring rows in remaining time.

3 rounds of each

*Rest 1:00 between rounds

 

Rx+: Dips on high rings

Active: 16/12 Calories, banded ring dips

Lifestyle: 12/9 Calories, toe-assisted box dips

 

The workout should see calories inside 1:00 across all rounds and challenging ring movement options that allow sets of 3-10 before choosing a quick break.