Low ring turn over drills

3 x every 90s.
1) 1-3 strict ring MU turn over
– Use a band if needed.
2) 6 reps Russian push-ups
3) 10-20 seconds bottom of a ring support hold

Improve ring muscle-up mechanics and false grip strength
Build confidence in support and transition positions
RPE 5–6: Technical practice, not conditioning
Coach tip
Keep the rings close during the turnover
Focus on quality reps rather than fatigue