31/05/25 Saturday Workout of the Day

Warm-Up Flow

General / Partner Warm-Up

400m Med-Ball Run with Partner

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2 Sets: For Quality with a Partner

20 (10 Each) Partner Medball Chest Pass

20/20 (10/ Partner / Each Side) Partner Medball Rotational Passes

20 (10 Each) Partner Med Ball Wall Balls

20 (10 Each) Partner Medball Sit-Ups

Gymnastics Skill Session

Ring Muscle-Up Progression

- 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)

- Ring Swings + Turnover into Dip

Primer

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200m Run

8 Wall Balls (Per Partner)

2 Ring Muscle-Ups or Muscle-Up Alternative (Per Partner)

Workout of the Day

"Ruff Ryders"

For Time:

4 Rounds with a Partner

400m Run

50 Wall Balls

10 Ring Muscle-Ups

Wall Ball: 9/6kg, 10/9ft

Partners will run together before coming back in for the work in the Gym. The work in the gym can be split up anyway the team chooses to do so.

*1 Muscle-Up = 1 Strict Pull-Up + 1 Strict Ring Dip

So, if one athlete can do 5 Ring Muscle-Ups and the other athlete can then do 5 Strict Pull-Ups + 5 Strict Ring Dips in order for the combo to complete the 10 Ring Muscle-Ups.

Mobility

PRVN Recovery #4

:30sec/:30sec KB Calf Smash

1:00/1:00 Half Kneeling Hamstring Stretch

1:00/1:00 Tall Dragon Stretch

1:00 Standing Forward Fold

1:00 Updog Pose