Menu
0 Comments

Saturday, July 10th 2021

Warm-up
A. General
400m Run
5 Inchworms
200m Run
7 mini band wall slides
100m Run
10 alternating Y arm raises on a box*

B. Specific
2 sets
50′ A skips + 50′ Sprint
50′ Butt kicks + 50′ Sprint
9 Hollow banded lat pull downs
3-5 reps on the Ring mu progression

Ring mu progression:
Beginner

Intermediate

Advanced
Box supported mu

Metcon
Metcon (Time)
For time
5 rounds
10 Ring Muscle-ups
400m Run

Score: Time
TC: 25mins

Scaling options
Beginner
For time
5 rounds
10 Jumping pull-ups@2sec down + 10 Box dips
200m Run

Intermediate
For time
5 rounds
10 Box supported ring Muscle-ups
400m Run

COMP
For time
6 rounds
5 Ring Muscle-ups
200m Run
Rest 1:1
3 rounds
10 Bench Press @185/125
400m Run

Metcon (Time)
For time
5 rounds
20 Ring Muscle-ups
400m Partner Carry

*Partners will work one at a time on the rings to complete 20 total ring muscle ups and then run together one partner must always be carrying the other. (For a COVID friendly version partners can run together carrying a medicine ball).

Extra Accessory
Metcon (Weight)
Sled drag
400m @mod-heavy, walking

Have fun here. Just walk and enjoy training!