Workout overview

Exercise Sets Rest
1. Band-assisted muscle-up 3 2 min
2. Feet-assisted transitions 3 2 min
3A. Pause L-sit chin-ups 3
3B. Ring dips 3 2 min
4A. Rows 3
4B. Ring push-ups 3 2 min
5. False grip hang (bent arms) 2 1 min
Equipment needed: rings, bands

Warm-up

Exercise Reps/Duration
Wrist circles 10 each direction
Elbow circles 10 each direction
Shoulder circles 10 each direction
Push-ups 5-10 reps
Rows 5-10 reps
Bent-arm shoulder extension stretch 30-60 secs

1. Band-assisted muscle-up 
3 sets with 2 min rest 

Week 1 Week 2 Week 3 Week 4 Week 5 Week 6
2 reps 2 reps 3 reps 3 reps 3 reps 4 reps
Week 1 2 reps
Week 2 2 reps
Week 3 3 reps
Week 4 3 reps
Week 5 3 reps
Week 6 4 reps

2. Feet-assisted transitions 
3 sets with 2 min rest

Week 1 Week 2 Week 3 Week 4 Week 5 Week 6
4 reps 5 reps 5 reps 5 reps 5 reps 5 reps
Week 1 4 reps
Week 2 5 reps
Week 3 5 reps
Week 4 5 reps
Week 5 5 reps
Week 6 5 reps
3A. Paused L-sit chin-ups
3B. Ring dips

3A. Paused L-sit chin-ups
3B. Ring dips 
Perform this superset for 3 sets with 2 min rest

Week 1 Week 2 Week 3 Week 4 Week 5 Week 6
3A. 6 reps 6 reps 7 reps 7 reps 8 reps 8 reps
3B. 8 reps 8 reps 9 reps 9 reps 10 reps 10 reps
3A. 3B.
Week 1 6 reps 8 reps
Week 2 6 reps 8 reps
Week 3 7 reps 9 reps
Week 4 7 reps 9 reps
Week 5 8 reps 10 reps
Week 6 8 reps 10 reps
3A. Paused L-sit chin-ups
3B. Ring dips
4A. Rows
4B. Ring push-ups

4A. Rows
4B. Ring push-ups
Perform this superset for 3 sets with 2 min rest

Week 1 Week 2 Week 3 Week 4 Week 5 Week 6
4A 12 reps 12 reps 12 reps 12 reps 12 reps 12 reps
4B 12 reps 12 reps 12 reps 12 reps 12 reps 12 reps
4A 4B
Week 1 12 reps 12 reps
Week 2 12 reps 12 reps
Week 3 12 reps 12 reps
Week 4 12 reps 12 reps
Week 5 12 reps 12 reps
Week 6 12 reps 12 reps
4A. Rows
4B. Ring push-ups

5. False-grip hang (bent arms)
2 sets with 1 min rest

Week 1 Week 2 Week 3 Week 4 Week 5 Week 6
15 secs 15 secs 15 secs 15 secs 15 secs 15 secs
Week 1 15 secs
Week 2 15 secs
Week 3 15 secs
Week 4 15 secs
Week 5 15 secs
Week 6 15 secs
A. Forward fold
B. Shoulder flexion
C. Shoulder extension

Cool-down
Perform 2 rounds without rest

Exercise Duration
Forward fold 60 secs
Shoulder flexion 60 secs
Shoulder extension 60 secs
A. Forward fold
B. Shoulder flexion
C. Shoulder extension