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WORKOUTS

11/03/2019

By Colin | In Blog / Workouts | on March 10, 2019

A. Ring muscle-up / pulling strength and skill work:

  • If you’re able to do pull-ups: work on 10-20 assisted ring MU transitions (OR strict MU if you’re able). You may also try Russian dips (https://www.youtube.com/watch?v=rCOuSNCVack) on some boxes. These can be lightly assisted with your feet if you like.
  • 3 max effort sets of ring pull-ups, ideally in false grip. Scale to hinge rows or ring rows.
  • 3 max effort sets of Bulgarian ring rows (https://www.youtube.com/watch?v=OxuYV7gf5IQ. The medicine ball is not necessary.)

B. Open workout 19.3:

For time, with a 10 minute cap:
200-ft. dumbbell overhead lunge (4 laps of the gym floor)
50 dumbbell box step-ups
50 strict handstand push-ups
200-ft. handstand walk (4 laps)

Men: 50-lb. dumbbell / 24-in. box
Women: 35-lb. dumbbell / 20-in. box.

Modified variation:

200-ft. dumbbell overhead lunge (2 laps of the gym floor)
50 dumbbell box step-ups
50 strict shoulder presses (2 dumbbells)
200-ft. bear crawl.

 

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