DATE

2022/06/21 MONTAG Lessonplan

RX
For total reps:
EMOM 14:
Min. 1 | :30 box jumps (24/30 in)
Min. 2 | Muscle-ups

INTERMEDIATE
For total reps:
EMOM 14:
Min. 1 | :30 box jumps (20/24 in)
Min. 2 | Low ring muscle-up transitions

BEGINNER
For total reps:
EMOM 14:
Min. 1 | :30 box step-ups (12/20 in)
Min. 2 | Banded pull-ups

DYNAMIC WARM-UP | 9:00
1 set:
20 alternating box step-ups (10/leg)
16 single arm DB row (8/side)
8 knee push-ups

1 set:
20 box jumps (20/24)
16 single arm DB row (8/side)
8 push-ups

1 set:
10 box jumps (24/30)
16 single arm DB row (8/side)
8 deficit push-ups (using DBs)

MUSCLE-UP PROGRESSION | 8:00
2-3 reps or :30-1:00 each progression
Ring support
Ring support + ring dip
Floor muscle-up transition
Banded muscle-up transition
Increase difficulty
Low ring muscle-ups
High ring muscle-ups

EARN IT | 3:00
1-2 sets:
1-5 muscle-ups

POST-WORKOUT ACCESSORY | 12:00
On a 10:00 clock:
Build to a heavy 3-rep strict chest-to-bar pull-up
– Add load by holding a DB between the legs

COOL DOWN STRETCH | 5:00
3 sets:
:30 reach, roll, and lift
30 banded pull-aparts