Workout overview
| 1. Muscle-up |
| 2. Band-assisted muscle-up |
| 3A. Paused L-sit chin-ups |
| 3B. Paused ring dips |
| 4A. Rows |
| 4B. Ring push-ups |
Equipment needed: rings
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. Push-ups | 10 reps |
| E. Rows | 10 reps |
| F. Bent-arm shoulder extension stretch | 60 secs |
1. Muscle-up
3 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 |
2. Band-assisted muscle-up
3 sets with 2 min rest
| Week 1 | Week 2 | Week 3 | Week 4 | Week 5 |
|---|---|---|---|---|
| 3 reps | 3 reps | 3 reps | 4 reps | 4 reps |
| Week 1 | 3 reps |
|---|---|
| Week 2 | 3 reps |
| Week 3 | 3 reps |
| Week 4 | 4 reps |
| Week 5 | 4 reps |
3A. Paused L-sit chin-ups
3B. Paused ring dips
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 | 7 reps | 7 reps | 8 reps |
| 3B. | 8 reps | 8 reps | 9 reps | 9 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 |
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 | |
|---|---|---|---|---|---|
| 3A. | 10 reps | 10 reps | 11 reps | 11 reps | 12 reps |
| 3B. | 10 reps | 10 reps | 11 reps | 11 reps | 12 reps |
| 3A. | 3B. | |
| 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 |
Cool-down
Perform 2 rounds without rest
| Exercise | Duration |
|---|---|
| A. Forward fold | 60 secs |
| B. Shoulder flexion | 60 secs |
| C. German hang | 15 secs |
CONGRATULATIONS!
WORKOUT COMPLETE
