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Workout overview

1. Weighted muscle-up
2. Isolated transitions
3A. Weighted L-sit chin-ups
3B. Weighted dip
4A. Rows
4B. Ring push-ups
Equipment needed: rings, weight vest

Warm-up

Exercise Reps/Duration
A. Wrist circles 10 reps ea direction
B. Elbow circles 10 reps ea direction
C. Shoulder circles 10 reps ea direction
D. Chin-ups 5-10 reps
E. Dips 5-10 reps
F. Bent-arm shoulder extension stretch 60 secs

1. Weighted muscle-up
2 sets with 2 min rest

Week 1 Week 2 Week 3 Week 4 Week 5
1 rep 1 rep 1 rep 1 rep 1 rep
Week 1 1 rep
Week 2 1 rep
Week 3 1 rep
Week 4 1 rep
Week 5 1 rep

2. Isolated transitions
2 sets with 2 min rest

Week 1 Week 2 Week 3 Week 4 Week 5
Max Max Max Max Max
Week 1 Max
Week 2 Max
Week 3 Max
Week 4 Max
Week 5 Max
3A. Weighted L-sit chin-up
3B. Weighted dip

3A. Weighted L-sit chin-ups
3B. Weighted dip
Perform this superset for 3 sets with 1 min rest after each exercise

Week 1 Week 2 Week 3 Week 4 Week 5
3A. 6 reps 6 reps 6 reps 7 reps 7 reps
3B. 8 reps 8 reps 8 reps 9 reps 9 reps
3A. 3B.
Week 1 6 reps 8 reps
Week 2 6 reps 8 reps
Week 3 6 reps 8 reps
Week 4 7 reps 9 reps
Week 5 7 reps 9 reps
3A. Weighted L-sit chin-up
3B. Weighted dip
4A. Rows
4B. Ring push-ups

4A. Rows
4B. Ring push-ups
Perform this superset for 3 sets with 1 min rest after each exercise

Week 1 Week 2 Week 3 Week 4 Week 5
4A. 10 reps 10 reps 11 reps 11 reps 12 reps
4B. 10 reps 10 reps 11 reps 11 reps 12 reps
4A. 4B.
Week 1 10 reps 10 reps
Week 2 10 reps 10 reps
Week 3 11 reps 11 reps
Week 4 11 reps 11 reps
Week 5 12 reps 12 reps
4A. Rows
4B. Ring push-ups
A. Forward fold
B. Shoulder flexion
C. German hang

Cool-down
Perform 2 rounds without rest

Exercise Duration
A. Forward fold 60 secs
B. Shoulder flexion 60 secs
C. German hang 15 secs
A. Forward fold
B. Shoulder flexion
C. German hang

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