Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 1

PUSH STRENGTH
Box Swing

5 x 15 Rep – Rest 1’ b\s

Box Swing
TECHNIQUE
Med Ball Box Transition (Assisted Brachial Dip)

For Quality
20 Attempt

Notes. Stiff Legs
Med Ball Transition
PULL STRENGTH
Kneeling Pull Up T.U.T. (Time Under Tension)

5 x 3 Rep – T 3.3.3.3 – Rest 90” b\s

Notes. Maintain the Hollow Position
Kneeling Pull Up
PUSH STRENGTH
Box L-Sit Dip video

4 x 12\8 Rep – Rest 1’ b\s

Notes. Put your heels on the box
Box L-Sit Dip
TECHNIQUE
‘Ring Hollow and Arch’

4 x 3 Rep FOR QUALITY

Notes. Don’t flex the legs
Ring Hollow and Arch
Ring Mini Swing

5 x 10 Rep FOR QUALITY

Notes. Don’t flex the legs
Mini Swing
PULL STRENGTH
Ring Kipping Pull Up – Toes to Ring

15” ON – 45” OFF x 4’ – Rest 2’ x 3 set
(15” Max Pull Ups, 45” Rest, 15” Max Toes to Ring, 45” Rest, etc.)

Notes. Stiff Legs!
Ring Kipping Pull Up
TECHNIQUE
Band Transition 1.0

20 Attempt FOR QUALITY

Band Transition 1.0

Week 2

PULL STRENGTH
Hollow Pull Up

5 x 5 Rep – Rest 90” b\s

Notes. Maintain the Hollow Position
Notes. Use band for Scaled Version
Hollow Pull Up
PUSH STRENGTH
Hollow Push Up T.U.T. (Time Under Tension)

6 x 4\3 Rep – T 2.2.2.2
Rest 90” b\s

Hollow Push Up
TECHNIQUE
Mini Swing

3 x 5 Rep For Quality

Notes. Arms deactivated

Then

Big Swing

6 x 6 Rep For Quality

Notes. Arms deactivated
Mini Swing
Big Swing
PUSH STRENGTH
Push Complex

15” Ring Top Position Hold
30” Full Plank Soulders Tap
15” Push Ups
Rest 2’ x 4 set

Ring Top Position
Plank Shoulder Tap
TECHNIQUE
Ring Candle (Candela)

Practice 5’ then try to:
5 x 10” Ring Candle Hold
Then
5 x 4 Candle V-Extension

Notes. Arms and Legs must be straight
Ring Candle
Candle V-Extension
PULL STRENGTH
Inclinate Single Arm Ring Row

4 x 10 Rep – Rest 1’ b\s

Notes. Choose the Inclination
Inclinate Single Arm Ring Row
PUSH STRENGTH
Parallette Swing From Ground

5 x 5 Rep – Hold 2” + Hold 2”
Rest 1’ b\s

Parallette Swing from Ground
TECHNIQUE
Ring Swing Push Back

6 x 5 Rep For Quality

Notes. Feet don’t overcome the head line
Notes. Don’t Flex the legs
Ring Swing Push Back

Week 3

PULL STRENGTH
Ring Front Lever – Legs Flex

Accumulate 60” For Quality

Notes. Hip and shoulders should be on the same horizontal line
Ring Front Lever
PUSH STRENGTH
Ring Top Swing

6 x 10\6 Rep – Rest 90” b\s

Notes. Don’t flex the legs
Notes. Arms should be straight
Ring Top Swing
PULL STRENGTH
Inclinate Row Double Pull

5 x 5 Rep – Rest 1’ b\s

Notes. Straight body position
Notes. Bend your arms until reach 90° then push down the rings and stand up yourself
Inclinate Row Double Pull
PUSH STRENGTH
Box Iron Cross

6 x 15” – Rest 90” b\s

Notes. You can make it tough increasing the distance between boxes, are you tough enough?
Box Iron Cross
TECHNIQUE
Ring Kip

20 Attempt For Quality

Ring Kip
Ring Kip
PULL STRENGTH
Skin the Cat + Strict Ring Pull Up

3 + Max Effort
Rest 3’
2 + Max Effort
Rest 3’
1 + Max Effort

Skin the Cat
TECHNIQUE

10 Set For Quality of:
2 Swing Push Back
1 Swing Pull Down (Hip to Rings)

Notes. During the Hip Pull Down maintain the horizontal position of the body
Swing Push Back
Swing Pull Down (Hip to Rings)

Week 4

PULL STRENGTH
Band Hollow Chest to Bar

5 x 5 Rep – Rest 90” b\s

Notes. Maintain the Hollow Body Position
Notes. Don’t touch the bar with chest
Notes. Be explosive!
Band Hollow Chest to Bar
PUSH STRENGTH
Top Swing

Accumulate 60 Rep For Time
Every break: 15 Sit Ups

Notes. Straight Arms
Notes. Straight Legs
Ring Top Swing
TECHNIQUE

10 Set For Quality of:
2 Ring Swing Push Back
1 Ring Swing Pull Down (Hip to Rings)

Notes. During the Pull Down maintain the Horizontal Position of the body
Swing Push Back
Swing Pull Down (Hip to Rings)
PUSH STRENGTH
Parallette L-Sit Dip

4 x Max Effort – Rest 3’ b\s

Parallette L-Dip
TECHNIQUE
Band Transition 2.0

15 Attempt For Quality

Band Transition 2.0
PULL STRENGTH
Ring ‘Pendolini’ – Leg Flex Version

5 x 3 Rep For Quality
Rest as you need

Pendolini
PUSH STRENGTH
Banded Ring Iron Cross

6 x 10” Hold

Notes. Choose your band type to do full movement
Notes. Straight Arms
Banded Iron Cross
TECHNIQUE
Swing Complex

3 Mini Swing
3 Swing
3 Swing Push Back
1 Swing Pull Down
Rest as you need – 5 Set For Quality

Notes. Straight Legs
Swing Complex

Week 5

PULL STRENGTH
Strict Toes to Bar T.U.T. (time Under Tension)

5 x 4 Rep – T 1.1.5.1
Rest 90” b\s

Strict Toes to Bar
PUSH STRENGTH
Parallette Swing

8 x 15 Rep For Quality

Notes. Straight arms and Legs
Notes. Maintain the Hollow Body Position
Parallette Swing
PULL STRENGTH
Partner Horizontal Ring Row

5 x 8\5 Rep – Rest 90” b\s

Notes. Scaled version: Ring Row
Partner Horizontal Row
PUSH STRENGTH
Parallette Push Up

4 x 6 Rep – Hold 3” Bottom Position

Parallette Push Up
TECHNIQUE
Kip Complex

5” Ring Candle
3 Candle V-Exstension
1 Ring Kip
Rest 30” x 6

Ring Candle
Candle v-Extension
Ring Kip

PULL STRENGTH
Band Ring Muscle Up – Eccentric Phase

10 Rep For Quality – 10” Eccentric Phase

Notes. USE BAND!
Notes. Start from Top Position
Notes. Maintain the False Grip during the Eccentric Phase
Band Ring Muscle Up – Ecc.
TECHNIQUE
Ring Transition 1.0

15 Attempt For Quality

Ring Transition 2.0

Week 6

PULL STRENGTH
Half Strict Transition

Practice then try to:
Max Rep Unbroken

Notes. Start from 90° Arm
Notes. Kick back your feet fast to create explosivity on transition
Notes. Scaled Version: with Band
Half Strict Ring Muscle Up
PUSH STRENGTH
Ring Iron Cross

5 x 5 Rep – Rest as you need

Notes. Straight Arms
Ring Iron Cross
TECHNIQUE – Test Day

2 Ring Swing
1 Kipping Ring Muscle Up
Rest 1’
2 Ring Swing Push Back
1 Kipping Muscle Up
Rest 1’
x 4 Waves

Ring Push Back
PUSH STRENGTH
Banded Ring Muscle Up

5 x 3 Rep For Quality

Notes. Start from Top Position
Notes. Maintain the False Grip
Notes. Body Tension
TECHNIQUE
Ring Transition 2.0

15 Attempt For Quality

Ring Transition 2.0
PULL STRENGTH
‘Pendolini’ (Ice Cream Maker) – Stiff Leg Version

4 x 4 Rep – Rest as you need

Notes. Scaled Version – ‘Pendolino’ Legs Flex Version
Pendolino – Stiff Leg Version
PUSH STRENGTH
Hands Reverse Push Up

4 x Max Effort – Rest 3’ b\s

Hands Reverse Push Up
TECHNIQUE
Box Transition (Brachial Dip)

Accumulate 10 Rep For Quality

Box Transition (Brachial Dip)

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