Ring skills
EITHER
20 min MU PRACTICE
If you can do several MUs, do 1-4 MUs every 2 min. Try to keep the same amount of reps through the workout.
If you can do 5 or more strict pull-ups, do 1-5 false grip pull-ups with rings every minute for 10 minutes. After that practice the MU transition for 10 min.
Else 20 minutes, odd minutes: 5 challenging ring rows, and even minutes: 5-15 s ring support hold. Use dumbbells on top of boxes if you cannot control the rings.
OR
20 min FRONT / BACK LEVER PRACTICE
Progressions:
- Tuck front lever
- Flat tuck
- Straddle
- Half lay
- Full
Use 5x15s table:
- 3 x 3 s
- 5 x 3 s
- 3 x 6 s
- 4 x 6 s
- 4 x 10 s
- 5 x 10 s
- 4 x 12 s
- 4 x 15 s
- 5 x 15 s
And after that 5x30s:
- 3 x 5 s
- 5 x 5 s
- 3 x 10 s
- 4 x 10 s
- 4 x 15 s
- 5 x 15 s
- 4 x 25 s
- 4 x 30 s
- 5 x 30 s
Use the tables given and focus on either front or back lever. Start new hold every 2-3 min. Use the remaining time for practicing the other lever.
10-15 min HANDSTAND PROGRESSIONS
AND EITHER
5-10 min HANDSTAND WALK PRACTICE
OR
5-10 min KIPPING HSPU PRACTICE
Bodyweight chipper
For quality:
- 3 rope climb
- 5 skin the cat
- 10 hspu
- 15 ring dip
- 20 pull up
- 25 k2e
- 30 box jump
- 35 lying bck extension
- 40 cal row
- 45 hollow rock
- 50 du
