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Workout overview

1. Pull + transition
2A. Paused ring dips
2B. Paused L-sit chin-ups
3A. Ring push-ups
3B. Rows
4. Tuck lever Raises
Equipment needed: rings

Warm-up 

Exercise 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. Pull + transition 
Perform 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
2A. Paused ring dips
2B. Paused L-sit chin-ups

2A. Paused ring dips
2B. Paused L-sit chin-ups
Perform this superset for 3 sets with 1 min rest after each exercise

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

3A. Ring push-ups
3B. Rows
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
3A. Ring push-ups
3B. Rows

4. Tuck lever raises 
Perform 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
A. Forward fold
B. Shoulder flexion
C. Bent-arm shoulder extension

Cool-down
Perform 2 rounds without rest

Exercise Duration
A. Forward fold 60 secs
B. Shoulder flexion 60 secs
C. Bent-arm shoulder extension 60 secs
A. Forward fold
B. Shoulder flexion
C. Bent-arm shoulder extension

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