Ryan | Tuesday 30/4/24

Muscle Up Practice / Variations

Beginners: 7 Ring Transitions to Dip

Intermediate: 1 Seated/ Assisted Ring Muscle Up + 6 C2B Pull Ups

Rx: 7 Ring Muscle Ups

5 RFT (20 min TC)

*** Intended Stimulus ***

• 15:00 – 20:00 minute workout

• Keep moving / steady pace

• Muscle ups should be completed in 1 - 2 sets

Rx:

7 Ring Muscle Ups / 1 Seated or Assisted Ring Muscle Up + 6 C2B Pull Ups

21 Burpees

Scaled:

7 Ring Transitions to Dip / 7 Jumping Pull Ups + 7 Bench Dips

12 Burpees

EMOM x 10:

3 Touch & GO Power Cleans for Load

Straight Into: 40 on / 20 off x 10

·       HSPU / DB Shoulder Press (aiming for 5 – 10 reps)

·       DB Renegade Rows (aiming to move for most of the interval)

Cool Down:

·       :30 Child Pose

·       :30 Samson Stretch / Leg