17/12/24 Tuesday Workout of the Day

Warm-Up

2 Sets, For Quality

30 second Jump Rope Practice

4 Inchworm to Hollow Hold (3sec)

6/6 Kettlebell Halos

6/6 Kettlebell Windmills

3-5 Strict Pull-Ups or 8-10 Ring Rows

:15/:15 Single Arm Plank with Reach

Gymnastics Skill and Play Time (Video Linked)

10:00 minutes

- Crow Pose

- Headstand Pose

- Nose to Wall Handstand Hold

- Back to Wall Feet Spotted Handstand Hold

- Freestanding Handstand Hold Partner Drill

into..

Ring Muscle-Up Progression

10:00 Skill Practice

- False Grip Ring Row to Chest

- Muscle-Up Row to Bottom of Support

- Support Hold + Eccentric to Bottom Up Dip

- Low Ring Muscle-Up (Banded) (Box)

- Ring Swings + Turnover into Dip

"Suez"

14:00 AMRAP

60 Double Unders

40 Single Dumbbell Step Overs

60 Double Under

20 Handstand Push Ups

60 Double Under

10 Ring Muscle-Ups

Dumbbell: 22.5/15kg

Box: 24/20’’

Goal: 2+ Rounds (500+ Reps)

Score: Reps

RPE: 8/10

Rx+:

30 Dual Dumbbell Step-Over, sub for single dumbbell step-over

Level 1:

14:00 AMRAP

80 Single Unders

40 Box Step Overs

80 Single Unders

20 Dual Dumbbell Strict Press

80 Single Unders

20 Ring Rows

20 Push-Ups

Dumbbells: 12.5/10kg

Box: 24/20’’

Level 2:

14:00 AMRAP

40 Double Unders

40 Single Dumbbell Step Overs

40 Double Under

20 Box Piked Handstand Push Ups

40 Double Under

20 Pull-Ups 

20 Ring Dips

Dumbbell: 15/12kg

Box: 24/20’’

Mobility

PRVN Recovery #6

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretch

1:00/1:00 Extended Arm Lizard Pose

1:00/1:00 Single Leg Forward Fold

1:00 Childs Pose

Optional Accessories

For Quality:

5 Sets

10 Behind the Neck Strict Press @ 50-55% of 1RM Strict Press

'Stepped' Ring Row Burnout (RPE 8 Each Position, 2-3 reps in tank)

On the stepped ring row burnout, watch the video below for the movement demo. Make sure the rings contact the chest on every rep, the midline remains rigid, and we leave 2-3 reps in the tank at each position.