Warm Up:
1 set:
400-meter run (slow)
2 sets:
10 PVC pass throughs
15 band pull aparts
:10 ring support hold
3-5 ring dips
1 set:
200-meter run (fast)
Specific Warm-Up:
EMOM 3:
1-3 muscle-ups, attempts, or low ring transitions
WOD:
AMRAP 20:
1 muscle-up
50-m run
2 muscle-ups
100-m run
3 muscle-ups
150-m run
4 muscle-ups
200-m run
– Add one rep to the muscle-ups and 50 meters to the run each round.
Intermediate:
AMRAP 20:
1 muscle-up
50-m run
1 muscle-up
100-m run
2 muscle-ups
150-m run
2 muscle-ups
200-m run
– Continue the rep scheme of 1-1-2-2-3-3-etc. and add 50 meters to the run each round.
Beginner:
AMRAP 20:
1 low ring transition
50-m run
2 low ring transitions
100-m run
3 low ring transitions
150-m run
4 low ring transitions
200-m run
– Add one rep to the low-ring transitions and 50 meters to the run each round.
Home Workout:
AMRAP 20:
1 wall walk
50-meter run
2 wall walks
100-meter run
3 wall walks
150-meter run
4 wall walks
200-meter run
– Continue adding one rep to the wall walks and 50 meters to the run after each round.
Movement scaling options:
Muscle-ups: Reps, jumping muscle-ups, low ring transitions
Run: Distance, bike, row
Cool down:
Accumulate:
1:00 banded shoulder stretch/arm