DATE

2022/08/25 DONNERSTAG Lessonplan

5 rounds for time:
15 strict ring dips
300-m run

TIMECAP: 17:00

DYNAMIC WARM-UP | 10:00
1 set:
:30 doorway stretch/arm
20 arm circles forward
20 arm circles backward
20 arms across body hugs

1 set:
10 push-up to down dog
200-m run

1set:
10 up-downs
200-m run

1 set:
10 hand release push-ups
200-m run

RING DIP PROGRESSION AND REVIEW | 8:00
Ring support hold
Bottom of ring hold
Jumping ring dip
Strict ring dip practice

PRE-WORKOUT SKILL WORK | 10:00
EMOM 7:
3 muscle-ups

Scaling options:
1) Jumping muscle-up
2) Low ring transition drills
3) Strict chin over bar or chest-to-bar pull-ups
4) Strict muscle-up (scale up)

STRETCHING | 5:00
Accumulate:
1:00 doorway pec-stretch/side
1:00 PVC Cuban presses