Workout overview
| Exercise | Sets | Rest |
|---|---|---|
| 1. Band-assisted muscle-up | 3 | 2 min |
| 2. Feet-assisted transitions | 3 | 2 min |
| 3. Muscle-up negatives | 3 | 2 min |
| 4A. Ring dips | 3 | |
| 4B. Pull-ups | 3 | 2 min |
| 5A. Rows | 3 | |
| 5B. Ring push-ups | 3 | 2 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 |
|---|---|---|---|---|---|
| 6 reps | 6 reps | 7 reps | 7 reps | 8 reps | 8 reps |
| Week 1 | 6 reps |
|---|---|
| Week 2 | 6 reps |
| Week 3 | 7 reps |
| Week 4 | 7 reps |
| Week 5 | 8 reps |
| Week 6 | 8 reps |
3. Muscle-up negatives
3 sets with 2 min rest
| Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 |
|---|---|---|---|---|---|
| 6 reps | 6 reps | 7 reps | 7 reps | 8 reps | 8 reps |
| Week 1 | 6 reps |
|---|---|
| Week 2 | 6 reps |
| Week 3 | 7 reps |
| Week 4 | 7 reps |
| Week 5 | 8 reps |
| Week 6 | 8 reps |
4A. Ring dips
4B. Pull-ups
Perform this superset for 3 sets with 1 min rest after each exercise
| 4A | 8 reps | 8 reps | 9 reps | 9 reps | 10 reps | 10 reps |
| 4B | Max | Max | Max | Max | Max | Max |
| 4A | 4B | |
| 8 reps | Max | |
| 8 reps | Max | |
| 9 reps | Max | |
| 9 reps | Max | |
| 10 reps | Max | |
| 10 reps | Max |
5A. Rows
5B. Ring push-ups
3 sets with 2 min rest
| Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 | |
|---|---|---|---|---|---|---|
| 5A | 12 reps | 12 reps | 12 reps | 12 reps | 12 reps | 12 reps |
| 5B | 12 reps | 12 reps | 12 reps | 12 reps | 12 reps | 12 reps |
| 5A | 5B | |
| 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 |
Cool-down
Perform 2 rounds without rest
| Exercise | Duration |
|---|---|
| Straddle | 60 secs ea |
| Spinal rotation | 60 secs ea |
| Shoulder flexion | 60 secs |
CONGRATULATIONS!
WORKOUT COMPLETE
