16/03/26 Monday Workout of the Day

Warm-Up Flow

General Prep

400m Run

-

12 Alternating Box Step-Ups

5 Inchworm Push-Ups (Hand Release)

10 Alternating Scorpions

:20 Extended Plank Reverse Bridge

:15 Hollow Hold

:15 Arch Hold

Specific Prep

10 Knee Hug + Lunge and Twist

8 Single Dumbbell Step-Overs (Warm-Up Loads)

5 Inchworm Push-Ups (Hand Release)

10 Modified False Grip Ring Row

:10 Ring Support Hold

:10 Bottom of Dip Hold

200m Run

*Modified False Grip = Knuckles over Rings, but not fully on pisiform bone

Primer

8 Single Dumbbell Step-Overs at working weight and height

8 Muscle-Up Rows

2 x [:05 Ring Support Hold + :03 Eccentric + :05 Bottom of Dip Hold]

3 Toenail Spot Ring Muscle-Ups or Low Ring Muscle-Up Transitions + Jump to Support

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Then Build into higher Muscle-Up Progressions

Gymnastics Skills/ Technique

Ring Muscle-Ups

- Muscle-Up Row

- Toenail Spot Muscle-Ups

- Low Ring Banded Strict / Kipping Muscle-Ups

- Low Ring Muscle-Ups

Conditioning

"Fading Light"

For Time

400m Run

30 Single Dumbbell Box Step-Overs

12/9 Ring Muscle Ups or 15/12 C2B

400m Run

20 Single Dumbbell Box Step-Overs

9/7 Ring Muscle Ups or 12/9 C2B

400m Run

10 Single Dumbbell Box Step-Overs

7/5 Ring Muscle Ups or 9/6 C2B

400m Run

Dumbbell: 1x22.5/15kg

Box: 24/20in

Score = Time

Objectives, Stimulus, Workout Strategy and Movement Modifications:

Goal: 14:00-19:00

Time Cap: 20:00

RPE: 8.5–9/10

Stimulus: Aerobic Capacity / Gymnastics Skill

Primary Objective: Manage the ring muscle ups as the limiting factor, break them early and strategically rather than failing reps mid-set.

Secondary Objective: Keep the runs honest and consistent. Resist the urge to sprint early as the back half of this workout will expose any early pacing mistakes.

RX+:

400m Run

30 Single Dumbbell Box Step-Overs

15/12 Ring Muscle Ups

400m Run

20 Single Dumbbell Box Step-Overs

12/9 Ring Muscle Ups

400m Run

10 Single Dumbbell Box Step-Overs

9/7 Ring Muscle Ups

400m Run

Dumbbell: 1x32/22.5kg

Box: 24/20in

Level 2:

400m Run

30 Single Dumbbell Box Step-Overs

12/9 Strict Pull-Ups + 12/9 Dips

400m Run

20 Single Dumbbell Box Step-Overs

9/7 Strict Pull-Ups + 9/7 Dips

400m Run

10 Single Dumbbell Box Step-Overs

7/5 Strict Pull-Ups + 7/5 Dips

400m Run

Dumbbell: 1x 15/12.5kg

Box: 24/20in

Level 1:

400m Run

30 Single Dumbbell Box Step-Overs

12/9 Ring Rows + 12/9 Push-Ups

300m Run

20 Single Dumbbell Box Step-Overs

9/7 Ring Rows + 9/7 Push-Ups

200m Run

10 Single Dumbbell Box Step-Overs

7/5 Ring Rows + 7/5 Push-Ups

400m Run

Dumbbell: 1x12.5/7.5kg

Box: 20/16in

Mobility

PRVN Mobility #2

:30/:30 KB Calf Smash

1:00/1:00 Active Pigeon Stretch

1:00/1:00 Crossbody Lat Stretch

1:00 Updog Pose

Optional Accessories

For Quality

3 Sets:

:15-:20 Ring Support Hold

10-12 Chest Supported Dumbbell Rows

12 Wall Tibialis Raises

Rest as needed b/t sets and exercises