Ring Muscle-ups / Strict Pull-ups
Choose between the Strength Option OR the Conditioning Option (don’t do both). For the conditioning option, athletes should be able to do 5+ ring muscle-ups, unbroken.
Strength Option:
4 ROUNDS
30 seconds of Work/ 30 seconds of Rest:
Ring Support Tuck Ups
*Work as much as possible within the allotted time frame but STRESS quality over quantity. The modified option is knee raises with hands-on boxes.
THEN
3 x max strict pull-ups (leave 1 or 2 in the tank). Rest 1 min between.
(Polar: max ring rows)
—–
Conditioning Option:
10 min EMOM
Odd minute: 2-3 sets of 1 Ring Muscle Up into 1 Ring Dip [try to string the
sets together].
Even Minute: 10 Ring Support Tuck Ups [use low rings] or 10 GHD SitUps
GRIZZLY/KODIAK– 3 Rounds
21 DB Deadlifts
15 DB Hang Power Cleans
9 DB Shoulder to Overhead
35/50 M25/40
POLAR– 3 Rounds
15 DB Deadlifts
12 DB Hang Power Cleans
9 DB Shoulder to Overhead
LIGHT DBs
