Partner Warm Up:
AMRAP 6:
P1: Calorie bike
P2: 6 ring row + 6 hand-release push-ups + 12 hollow rocks
– While one partner bikes, the other performs the 3 gymnastics movements.
-Once that partner finishes all 3 movements, they switch. Repeat this sequence for 6:00.
Specific Warm-Up :
Muscle up progression
WOD:
3 rounds for time:
30 GHD sit-ups
14/20 calorie assault bike
10 ring muscle-ups
Time Cap: 20 Min
Intermediate:
3 rounds for time:
20 GHD sit-ups
14/20 calorie assault bike
5 jumping ring muscle-ups
Beginner:
3 rounds for time:
30 sit-ups
10/15 calorie assault bike
10 low ring muscle-up transitions
HOME WOD:
3 rounds for time:
30 v-ups
200-m run
10 burpee broad jumps
Movement scaling options:
Ring muscle-up: Reps, low ring muscle-up, low ring transitions.
Assault bike: Calories.
GHD sit-up: Range of motion, reps, med ball sit-up, sit-up, v-up.
Alternate Workout:
EMOM 16:
Minute 1: :45 GHDsit-ups
Minute 2: :45 calorie assault bike
Minute 3: :45 ring muscle-ups
Minute 4: Rest
-Perform as many reps as possible at each movement.
Cool down / Post-Workout Skill Work:
3 sets:
:30 standing pike stretch
:30 scorpion stretch/side
:30 samson stretch/side