Warmup
General (5 min)
- 2 min easy row or bike
- 30 sec jumping jacks
- 30 sec arm circles (forward/backward)
- 30 sec inchworm walkouts
- 30 sec scapular push-ups
- 30 sec scapular pull-ups (or hanging shrugs)
Mobility & Stretching (6 min)
- Wrist circles and wrist stretches on floor (30 sec each direction, palms down and palms up)
- Thread the needle x 5/side
- Cat/cow x 10
- Downward dog to cobra flow x 8
- Puppy pose (chest to floor) 45 sec
- Doorway/band pec stretch 45 sec/side
- Shoulder pass-throughs with PVC x 15
- Deep lunge with thoracic rotation x 5/side
Activation (5 min)
- Hollow hold x 20 sec / arch hold x 20 sec (2 rounds)
- Wall handstand hold x 30 sec
- Ring rows x 8 (slow tempo)
- Kip swings on bar x 10
- Band pull-aparts x 15
Strength
Gymnastic Skill Work — 20 minutes
A. Handstand Hold Progression (EMOM x 8)
- Odd: 20-30 sec wall-facing handstand hold (nose and toes to wall)
- Even: 5 shoulder taps against wall (chest-to-wall)
Scale: kick-up to wall handstand hold, or pike hold on box
B. Strict Muscle-Up Development (EMOM x 12, alternating)
- Min 1: 3-5 strict chest-to-bar pull-ups (or strict pull-ups)
- Min 2: 3-5 strict ring dips (or bar dips)
- Min 3: 2-4 false-grip ring rows OR 1-2 strict ring muscle-ups
Focus on quality: full lockout, controlled negatives, false grip engagement.
Workout
"Ring Cycle" — For Time (15 min cap)
21-15-9 reps of:
- Ring dips
- Toes-to-bar
- Chest-to-bar pull-ups
Directly into:
- 50 double-unders after each round (21s, 15s, 9s)
Scaling:
- Intermediate: bar dips, hanging knee raises, regular pull-ups, 100 singles
- Beginner: box dips, lying leg raises, ring rows, 60 singles
Target time: 10-13 minutes. Break early and often on the gymnastics to preserve grip and shoulders.
Summary
Gymnastics-focused day: handstand and muscle-up skill development followed by a pulling/pressing metcon that hammers the same movement patterns under fatigue. Prioritize crisp technique over speed on the skill work; on the metcon, manage grip with planned breaks.