Warm Up:
1 set:
:30 row (easy pace)
10 alternating scorpion stretches
:30 plank hip taps (same side)
1 set:
:30 row (moderate pace)
10 alternating Spiderman stretches
5 single-arm ring rows/arm
:15 ring dip hold, top
:15 ring dip hold, bottom
1 set:
:30 row (fast pace)
10 alternating lunges
10 false grip ring rows
10 jumping or foot-assisted ring dips
1 set:
:30 row (sprint pace)
10 air squats
10 kipping pull-ups or ring rows
10 ring dips
Skill Work:
EMOM 5:
1 squat clean
2 thrusters
– Build in load
WOD:
AMRAP 25:
3 ring muscle-ups
8 thrusters (75/115 lb)
17-cal row
Intermediate:
AMRAP 25:
3 jumping ring muscle-ups
8 thrusters (55/75 lb)
17-cal row
Beginner:
Every 5:00 for 5 sets:
3 low-ring muscle-up transitions
8 thrusters (35/45 lb)
12-cal row
Home Workout:
AMRAP 25:
3 hand-release push-ups
8 dumbbell thrusters (20/35 lb)
400-meter run
– Use two dumbbells.
Movement scaling options:
Ring muscle ups: Reps, jumping muscle-ups, low-ring transitions, pull-ups + ring dips, jumping pull-ups + push-ups from the knees, ring rows
Thrusters: Load, reps, push presses, dumbbell thrusters
Row: Calories, same calories on another machine
Cool down:
1 set:
1:00 banded shoulder stretch/arm
1:00 child’s pose