Week 1 – Test Week
Day 1
TEST MAX STRICT PULL-UPS
Day 2
TEST MAX STRICT RING DIPS
Day 3
TEST 2′ MAX RMU
Week 2
Day 1
PULL STRENGTH
Pendolini (Ice Cream Maker)
Accumulate 25 Reps – Split as need
Pendolino
SPORT SPECIFIC
Every 3′ for 6′
30″ Paralette Wall Handstand Hold (if you don’t have PRL use Double Dumbbell)
30″ Heavy Double Dumbbell Overhead Hold
30″ max Ring Muscle Ups
* Goal is to get off the rings after 1:30. Try to fill 30″ of Rings Work, so you can “rest” in Dip top position.
rest 3′
Every 3′ for 6′
20″ Paralette Wall Handstand Hold (if you don’t have PRL use Double Dumbbell)
20″ Heavy Double Dumbbell Overhead Hold
20″ max Ring Muscle Ups
* Goal is to get off the rings after 1:00. Try to fill 20″ of Rings Work, so you can “rest” in Dip top position.
Day 2
PULL STRENGTH
EMOM 4′
20″ Toes to Rings
rest 2:1 (half time work – 2′)
EMOM 3′
20″ Toes to Rings
rest 2:1 (half time work – 1’30)
EMOM 2′
20″ Toes to Rings
PUSH STRENGTH
Brachial Dips
[percent value=’40’ of=’strict-ring-dips’ in=”] [/percent] rest 90″ x 5 set
Brachial Dip
TECHNIQUE
Gymnastic Ring Kippe
a) 3 x 10″ Ring Candle
b) 3 x 4 Ring Candle V-extension
c) 8 Ring Kippe
V-Extension
Ring Kip – Scaled Version
Day 3
PUSH STRENGTH
[percent value=’60’ of=’strict-ring-dips’ in=”] [/percent] Parallettes Strict Dip
10 Double Dumbbell Push Up
rest 2′[percent value=’60’ of=’strict-ring-dips’ in=”] [/percent] Parallettes Strict Dip
8 Double Dumbbell Push Up
rest 2′[percent value=’60’ of=’strict-ring-dips’ in=”] [/percent] Parallettes Strict Dip
6 Double Dumbbell Push Up
rest 2′[percent value=’60’ of=’strict-ring-dips’ in=”] [/percent] Parallettes Strict Dip
4 Double Dumbbell Push Up
rest 2′[percent value=’60’ of=’strict-ring-dips’ in=”] [/percent] Parallettes Strict Dip
2 Double Dumbbell Push Up
Parallette Strict Dip
SPORT SPECIFIC
For Time
30″ max GHD Situps[percent value=’25’ of=’ring-muscle-ups-in-2′ in=”] Ring Muscle-ups [/percent]
rest 1′
30″ max Double Kettlebells Russian Swings @2×16/12Kg[percent value=’25’ of=’ring-muscle-ups-in-2′ in=”] Ring Muscle-ups [/percent]
rest 1′
30″ max V-ups[percent value=’25’ of=’ring-muscle-ups-in-2′ in=”] Ring Muscle-ups [/percent]
rest 1′
30″ max ABmat kip HSPU[percent value=’25’ of=’ring-muscle-ups-in-2′ in=”] Ring Muscle-ups [/percent]
Week 3
Day 1
PULL STRENGTH
Partner Horizontal Ring Row
[percent value=’65’ of=’maxpull-ups’ in=”] Strict Pull-ups [/percent] rest 2′ x 5 set
Partner Horizontal Ring Row
TECHNIQUE
Swing
5 Arch and Hollow Hold (3″ each)
10 Mini Swing
Rest 1′ x 2 set
Arch and Hollow
Mini Swing
Then
5 Ring Swing
5 Ring Swing Push Back(manca video)
Rest 1′ x 3 set
Swing
Ring Push Back Swing
Day 2
PULL STRENGTH
Ring Front Lever – Legs Flex Version
Accumulte 90″ Hold
Ring Front Lever
PUSH STRENGTH
Push Complex
[percent value=’30’ of=’strict-ring-dips’ in=”] Strict Ring Dips [/percent] Elbow Push Up[percent value=’20’ of=’strict-ring-dips’ in=”] Strict Ring Dips [/percent] Hand Release Push Ups[percent value=’20’ of=’strict-ring-dips’ in=”] Strict Ring Dips [/percent] Push Up
rest 2′ x 4 set
Elbow Push Up
SPORT SPECIFIC
AMRAP 10′
Unbroken Complex:
1 Ring Pull-ups
1 Toes to Ring
1 Ring Muscle Ups
1 Ring Dips
then
Accumulate 30″ Full Arms Plank Position
rest 5′
AMRAP 10′
Unbroken Complex:
1 Ring Pull-ups
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Day 3
EMOM 4′
20″ Ring Top Position Hold
Then
EMOM 4′
12 Ring Top Swing
Rest 3′ x 2 waves
Top Position Hold
Top Position Swing
Transition
3 Band Transition
1 Kipping Ring Muscle Up
3 Band Transition
2 Kipping Ring Muscle Up
3 Band Transition
4 Kipping Ring Muscle Up
Rest 2′ x 2 waves
Band Transition
Week 4
Day 1
PULL STRENGTH
Stiff Arms Pull Complex
3 – 2 – 1
Transition from Hang to Candle
8 Strict Toes to Ring
Rest 90″ x 5 set
Transition from Hang to Candle
SPORT SPECIFIC
EMOM 4′
5 Burpees Box Jump Over[percent value=’20’ of=’ring-muscle-ups-in-2′ in=”] Ring Muscle-ups [/percent]
rest 2′
EMOM 4′
10/8 Push-ups[percent value=’20’ of=’ring-muscle-ups-in-2′ in=”] Ring Muscle-ups [/percent]
rest 2′
EMOM 4′
15 Hollow Rock[percent value=’20’ of=’ring-muscle-ups-in-2′ in=”] Ring Muscle-ups [/percent]
rest 2′
EMOM 4′
20 Double Unders[percent value=’20’ of=’ring-muscle-ups-in-2′ in=”] Ring Muscle-ups [/percent]
Day 2
PUSH STRENGTH
Hollow Pull Up
[percent value=’65’ of=’maxpull-ups’ in=”] Strict Pull-ups [/percent] rest 90″ x 4 set
Hollow Pull Up
Parallettes L-Dip
Max Effort – Rest 3′ x 4 set
PUSH STRENGTH
Parallette L-Dip
TECHNIQUE
Strict Ring Transition
12 Rep For Quality
Strict Ring Transition
Day 3
PUSH STRENGTH
Banded Iron Cross
6 x 15″ Hold – Rest 1′ b\s
Then
6 x 8 Rep – Rest 90″ b\s
Banded Iron Cross
SPORT SPECIFIC
16′ Running Clock – 2′ ON – 1′ OFF (Go Every 3′)
10 Double Dumbbell Hang Clean @2×22,5/15Kg
8 Double Dumbbell Squat @2×22,5/15Kg
6 Double Dumbbell Shoulder to Overhead @2×22,5/15Kg
4 Double Dumbbell Shoulder to Overhead @2×22,5/15Kg
max Effort Ring Muscle Ups
Week 5
Day 1
PULL STRENGTH
Back Banded Strict TTB – T.U.T. (Time Under Tension)
4 Rep – T 1.1.6.1
Rest 90″ x 5 set
Back Banded Stricti Toes to Bar
TECHNIQUE
Gymnastic Ring Kip
a) 3 x 10″ Ring Candle
b) 3 x 4 Ring Candle V-extension
c) 8 Ring Kip – Scaled Version
d) Try the Ring Kip and practice 10′
V-Extension
Ring Kip Scaled
Ring Kip
Day 2
PULL STRENGTH </h5 >
Hollow Strict Chest to Bar
4 Rep For Quality
rest 90″ x 4
Hollow Chest to Bar
PUSH STRENGTH
Box Kipping Dip T.U.T. (Time Under Tension)
[percent value=’16’ of=’strict-ring-dips’ in=”] Strict Ring Dips [/percent] x 5 set -T 5.3.X.1. – Rest 2′ b\s
SPORT SPECIFIC
For Time
100/80 Cal Row
Over the Minute: [percent value=’20’ of=’ring-muscle-ups-in-2′ in=”] Ring Muscle-ups [/percent]
Day 3
PUSH STRENGTH
Top Position Leg Raise
6 x 8 Rep – Rest 90″ b\s
TECHNIQUE
Swing
5 set For Quality of:
3 Ring Swing
3 Ring Swing Push Back
Then try the ‘Swing Complex’:
1 Ring Swing
2 Ring Swing Push Back
3 Ring Kipping Muscle Up
Ring Swing Push Back
Week 6
Day 1
PULL STRENGTH
Stiff Leg Kipping Toes to Bar
[percent value=’50’ of=’maxpull-ups’ in=”] Strict Pull-ups [/percent] Stiff Leg Kipping Pull Up
Rest 2′ x 5 set
SPORT SPECIFIC
For Time
[percent value=’100′ of=’ring-muscle-ups-in-2′ in=”] Ring Muscle-ups [/percent]
100 Double Unders
50 Wall Ball[percent value=’50’ of=’ring-muscle-ups-in-2′ in=”] Ring Muscle-ups [/percent]
Day 2
PULL STRENGTH
Single Arm Ring Row
6 Rep For Quality
90″ rest x 4 set
Single Arm Ring Row
PUSH STRENGTH
Brachial Dip
Every 2’30” x 15′[percent value=’17’ of=’strict-ring-dips’ in=”] Strict Ring Dips [/percent] Brachial Dip
12 Box Swing
Brachial Dip
Box Swing
TECHNIQUE
Transition
For Quality
3 Ring Row Transition
1 Ring Muscle Up
3 Ring Row Transition
2 Ring Muscle Up
3 Ring Row Transition
3 Ring Muscle Up
3 Ring Row Transition
2 Ring Muscle Up
3 Ring Row Transition
1 Ring Muscle Up
Ring Row Transition
Day 3
PUSH STRENGTH
Ground Complex
Tabata 1:
Odd Set – Roll to Handstand (inverted Burpee)
Even Set – Strict Handstand Push Ups
3′ rest
Tabata 2:
Odd Set – Touch & Touch
Even Set – Hand Release Push Ups
Roll to Handstand
Touch & Touch
SPORT SPECIFIC
12′ AMRAP
1 Ring Muscle Up
10 GHD Situps
10 empty Bar Thrusters
2 Unbroken Ring Muscle Ups
10 GHD Situps
10 empty Bar Thrusters
3 Unbroken Ring Muscle Ups
10 GHD Situps
10 empty Bar Thrusters
4 Unbroken Ring Muscle Ups
10 GHD Situps
10 empty Bar Thrusters
… keep going following the same pattern
Week 7
Day 1
PULL STRENGTH
Bar Front Lever
Accumulate 60″ Holding Front Lever
Bar Front Lever
TECHNIQUE
Butterfly Box Dip
Ramping with 3 Set of:
12 Box Swing
6 Strict Box Dip
then try the ‘Butterfly Box Dip’
Start with:
– 3 Box Swing + 1 Butterfly Dip
Then
– 2 Box Swing + 1 Butterfly Dip
Then
– 1 Box Swing + 1 Butterfly Dip
Then
ONLY BUTTERFLY DIP!
Follow the Video and respect the timing of the movement
Butterfly Box Dip
FOR QUALITY
1 Strict Ring Muscle Up
5 Top Swing
Rest 30″
1 Strict Ring Muscle Up
10 Top Swing
Rest 30″
1 Strict Ring Muscle Up
20 Top Swing
Rest 2′ x 2 Waves
Top Swing
Day 2
PULL STRENGTH
Pendolini – Stiff Leg Version
5 x 5 Rep For Quality
Rest as you need
Pendolino – Stiff Leg
PUSH STRENGTH
Ring Kipping Dip T.U.T
[percent value=’16’ of=’strict-ring-dips’ in=”] Strict Ring Dips [/percent] x 4 set -T 5.0.X.1. – Rest 2′ b\s
SPORT SPECIFIC
For Time
400 meter Run
18 Muscle-Ups
400 meter Run
15 Muscle-Ups
400 meter Run
12 Muscle-Ups
Time Cap: 25 minutes
*Each time the athlete breaks a set of muscle-ups they must run a 200-meter lap.
Day 3
PUSH STRENGTH
EMOM 9′
1) 15″ Max Ring Push Up
2) 15″ Max Rep Push Up
3) 15″ Burpees
Box Body Raise
5 x 3 Reps – Hold 5″/3″ in Top Position
Rest as you need
Box Body Raise
TECHNIQUE
Butterfly Parallette Dip
Ramping with 3 Set of:
12 Parallette Swing
6 Strict Parallette Dip
then try the ‘Butterfly Box Dip’
Start with:
– 3 Parallette Swing + 1 Butterfly Dip
Then
– 2 Parallette Swing + 1 Butterfly Dip
Then
– 1 Parallette Swing + 1 Butterfly Dip
Then
ONLY BUTTERFLY DIP!
Follow the Video and respect the timing of the movement