17/06/25 Tuesday Workout of the Day

Warm-Up Flow

Mobility and Body Heat

500/450m Row

--

:30 Down Dog Calf Gas Pedals

:30/:30 Scorpion Stretch

:30/:30 Samson Lunge Stretch

General Prep

3 Sets: For Quality

:30 Jump Rope

8 False Grip Ring Rows

:15 Ring Support Hold

:10 Bottom Of Dip Hold

6 Inchworm Push-Ups

10 Hollow Rocks

Specific Gymnastics Progression

Ring Muscle-Up Class Progression

Ring Muscle-Up Drills

• Negative Ring Muscle-Up Position Pause Drill

• Ring Muscle-Up Swing

• Banded Low Ring Muscle Up

Workout of the Day

"Neo"

For Time:

Buy-In: 1000/900m Row

Directly Into...

5 Rounds

8/6 Chest to Bar Pull-Up

18 V-Ups

72 Double Unders

Directly into..

Cash-Out: 500/450m Row

Goal: Complete between 15-18 minutes

Time Cap: 25min

Stimulus: High-skill / Midline Stamina

RPE: 8.5/10

RX+: 

For Time:

Buy-In: 1000/900m Row

Directly Into...

5 Rounds

7/5 Ring Muscle-Ups

20 GHD Sit-Ups 

90 Double Unders

Directly into..

Cash-Out: 500/450m Row

Level 2:

For Time:

Buy-In: 1000/900m Row

Directly Into...

5 Rounds

8 Burpee Chest to Bar Pull-Ups

18 V-Ups

54 Double Unders

Directly into..

Cash-Out: 500/450m Row

Level 1:

For Time:

Buy-In: 800/700m row

Directly Into...

5 Rounds

8 Burpee Jumping Pull-Ups 

18 Abmat Sit-Ups 

90 Single Unders 

Directly into..

Cash-Out: 400/350m Row

Mobility

PRVN Yoga Flow

2 Rounds

Right Leg + Left Leg

:15 second Down Dog

:30 second Low Lunge

:15 second Elbow to Knee and Rotate

:15 second Reach to Sky and Hold

:30 second Half Kneeling Hamstring Stretch

:30 second Pigeon

Optional Accessories

For Quality:

5 Rounds (12:30 Clock)

30 Seconds - GHD Weighted Russian Twist

-rest :10-

30 Seconds - Side Plank, Right

-rest :10-

30 Seconds - Side Plank, Left

-rest :40-

Hold a light medball for the GHD Russian twists.