Ring Muscle Up progression
Ring complexes

Strength
- Ring Dip variatons

Warm up:
1. Lunge + toe touches x 5+5
2. KB one arm row x 5+5
3. KB one leg deadlift 6+6/

Deadlift x 6
4. Easy push up x 5
x 2

EMOM
1. KB one leg deadlift 6+6/

Heavy deadlift x 6
2. Sit up + Russian twist 10 + 10
3. Max push up 20 sek
4. X- V-up 10 + 10
5. KB sumo high pull x 20
6. KB one arm row x 10+10
7. Running / Skipping x 100 / Jumping Jacks x 50
8. Plank as a rest ;)
x 5
= 40min

3 sets
10-20 sit ups
10+10m OH carry
5+5 windmill
5-10 hanging Leg raise

3 x 800m (moderate pace)
Rest 3 mins
3 x 400m (faster pace)
Rest 3 mins
3 x 200m (fast pace)
Rest 3 mins
3 x 100m (fast pace)

Kyykky 2x85%

Penkki 1x95%

Maastaveto 2x85%

Controlled

• 50/35 reps for time of:
Strict Handstand Push Ups

A,
Hang Power Snatch 2-2-2-2-2

Use the heaviest weight you can for each set.
Rest as needed between sets.

Find your "perfect" 2RM for the day and accumulate 5 work sets throughout during build up, back off, or both.

B,
For time:
50 Pull-ups
Dumbbell Walking Lunge, 22,5/15kg 75 m
50 Pull-ups
Double Kettlebell Overhead Carry, 32/24kg, 75 m

Goal: sub 15 mins

C,
3 rounds for quality of:
Row, 1:30
10 L/10 R Crossbody Dumbbell Muscle Snatches, pick load
Banded Plank Hold, 1 min
10 Plate External Rotations, pick load

Rows- moderate pace

D,
3 rounds for quality of:
Alternating Bird Dog, 20 secs
R Bird Dog Hold, 20 secs
Alternating Bird Dog, 20 secs
L Bird Dog Hold, 20 secs

A.
PVC+MOBILITY

poi

AMRAP 8'
6 strict pull-up/12 row con bastone e sedie
20 du/40su
10 Alternating Arm DB Thruster (carico leggero)

B.

Strenght
"Touch and Go” Push Jerk
10-8-6-4-2
Salire gradualmente al carico, poi partire con @60% e aumentare a ogni set

C.

WOD FOR TIME
64 DU
14 Thrusters 60/40KG
7 Strict pull-up
Rest 3'
7 Strict pull-up
14 Thrusters 60/40KG
64 DU
Rest 3'
64 DU
14 Thrusters 60/40KG
7 Strict pull-up

D.
Skill & WORK
EMOM
OGNI 2' X 16'
1) 90" MAX REP HSP (ALTERNARE I SET KIPPING/STRICT)
2) 90" Alt. DX/SX COMPLEX ONE ARM( DB Squat Snatch + DB OHS)
30" rest

lavorare con un carico che permetta di scendere in squat sotto il parallelo

E.

OPZIONALE

4×15 DB one arm Row

12,8,6,4 BENT ROW BB

5X20 sit-up+plates

Joka alkava 3 min x 3

2 kierrosta
20 Du yritystä + 5 toes to bar, loppuaika lepoa