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Sunday 28th November





Ring muscle-up skill/strength


Perform 5-7 reps of each movement / 15-20 second holds

  • A1: Low ring false grip chest to ring hold

  • A2: Low ring false grip straight arm hold

  • A3: Low ring false grip ring row

  • A4: Low ring assisted pull to 90

  • A5: Low ring assisted ring pull-up

  • A6: Top support

  • A7: Bottom support

  • A8: Transition switches

  • A9: Assisted low ring muscle up


EMOM x 18 minutes


  • A- Strict ring muscle: up 3-5 reps

  • B- Ab mat sit up: 15 reps *Advanced use GHD sit ups- 15 reps

  • C- REST

  • D- Strict dip 10-15 reps

  • E- Double under: 60

  • F- REST

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