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Thursday 1st July




Ring strength


Alternate between A1 and A2 x 6 rounds (3 on each)


  • A1: Top ring support hold (scale to feet assisted) 20 seconds work / 40 seconds rest

  • A2: Bottom ring support hold (scale to feet assisted) seconds work / 40 seconds rest


Ring strength


Alternate between B1 and B2


EMOM x 8 minutes (4 on each)


  • B1: False grip Assisted ring pull-up: 3-6 reps

  • B2: Assisted Ring transition switches: 6-8 reps


EMOM x 15 minutes

  • A: Strict ring muscle-up: 2-5 reps (scale to ring dips / fixed bar dips or low ring push up 5-10 reps)

  • B: Wall climb: 2-4 reps

  • C: GHD sit-up: 15 reps (scale to gymnastic tuck-up)







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