Warm-up Drills
I. Run 400m or Row 500m
II. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
III. Set-up, Training Flow & Movement Review
Impact/Focus: Muscle-ups, Pull-ups & Dips
Warm up as needed before completing the following workload every 2:00 for 6 Rounds total.
3 Rounds, on the :90 of
7-10 x Strict Pull-ups, Muscle-up Transitions, Kip Warm-up
5 Rounds, on the :90 of
I. 3-7 x Muscle-ups (strict or kipping)
II. 3-7 x Muscle-up Transitions (Low Rings/Jumping Set-up)
III. 7-10 x Pull-ups (strict or kipping)
+ 7-10 x Ding/Matador Dips (strict or kipping)
Post scores to comments.
”Repeat Offender”
Complete the following for time
Run 400m or Row 500m
25 x Ring Dips
25 x Ring Rows
50 x Hollow Rocks
Run 400m or Row 500m
20 x Ring Dips
20 x Ring Rows
40 x Hollow Rocks
Run 400m or Row 500m
15 x Ring Dips
15 x Ring Rows
30 x Hollow Rocks
Run 400m or Row 500m
Notes: Rx+ substitutes in Ring or Bar Muscle-ups for the Pull-ups and Dips each round at 12-9-6 reps respectively. Scaling, training intentions and additional details will be provided during the Whiteboard brief.
Post scores to comments.
