A. Ring muscle-up strength and skill work:
- 5 max effort sets of false grip ring pull-ups (sub hinge rows or ring rows) (pull yourself as high as possible on the rings)
- Transition work – work slow negatives from the top of the movement OR do the complete transition (up and down) with the feet lightly on the ground (aim for 10-20 smooth, controlled repetitions) OR skip to the next part if you don’t have any pull-ups or dips yet
- 5 max effort sets of tempo ring dips OR ring push-ups OR regular push-ups – 1515 tempo (1 second down, 5 seconds in the bottom, 1 second up, 5 seconds at the top). Do a variation where you can get a minimum of 3 reps per set. If you’re doing the ring dips, add the transition negative into the movement, using your feet if needed to move back into the bottom of the ring dip.
B. For max calories:
1 round of: 90 second row (bike if we run out of rowers), 45 seconds rest (This is your test run, to set your pace for the next rounds.)
Rest 2 min 15 sec, then do 6 rounds of:
90 second row/bike, 45 seconds rest.
Include the calories from your pace-setting round in your total.