A1. Every Minute On the Minute for 8 Minutes
10 seconds, Hang at the bottom of the pull-up bar
5 strict pull-ups
*Vest 10/7kg
Rest 2 minutes
A2. Every Minute On the Minute for 8 Minutes
10 seconds, Hand stand hold
5 strict hand stand push-ups
*Vest 10/7kg
Rest 2 minutes
A3. Every Minute On the Minute for 8 Minutes
10 seconds, Support at the top of the rings
5 strict ring dips
*Vest 10/7kg
A4. For form
12.9.6.3 reps of
Strict ring pull-ups
15 meters, Hand stand walk
15 seconds, L-sit @ wooden parallettes
Notes
A1-A3. Work on muscle stamina, the addition of the vest is substantial as the extra load will help you improve on the bodyweight exercises super fast. Be punctual, hold exactly as prescribed and then go straight into an unbroken set (focus on full range of motion). You should be able to finish each couplet (unbroken or not) within 20-30 seconds.
A4. Focus on proper form, try to go each exercise unbroken and take adequate rest in order to achieve that. If you cant go unbroken dont force it, break into sets or manageable hand stand walk distances.
Options
Vest → without vest
A1. 10 → 5 seconds of
Hang at the bottom of the pull-up bar
5 → 4 → 3 reps of
Strict → assisted strict pull-ups
A2. 10 → 5 seconds of
Hand stand hold
5 → 4 → 3 reps of
Strict hand stand push-ups → kipping hand stand push-ups
A3. 10 → 5 seconds of
Support at the bottom of the rings
5 → 4 → 3 reps of
Strict ring dips → ring push-ups
A4. 12.9.6 → 9.6.3 reps of
Strict ring pull-ups → light kipping ring pull-ups
15 → 10 → 7,5 meters of
Hand stand walk → 10 reps of hand stand shoulders taps
15 → 10 → 5 seconds of
L-sit @ wooden parallettes
B1. For form
12.10.8.6.4.2 reps of
Toes to bar to pull-ups
12 ring push-ups
B2. For time
5 rounds of
1 leg-less rope climb 4,5 meters
5 ring dips
10 hand stand push-ups
Cap: 10 minutes
Rest 5 minutes
B3. For time
5 rounds
3 ring muscle-ups
21 GHD sit-ups
Cap: 10 minutes
B4. Core stamina
3 rounds of
10 v-ups
10 seconds, Hollow hold
10 hollow rocks
10 v sit-ups
10 back extension
10 seconds, Arch hold
10 arch rocks
Notes
B1. Work on technical and smooth transitions on the pull-up bar. The ring push-ups is the tax, try to perform them unbroken.
B2-B3. This is an intensity based portion. Go each exercise unbroken (except the GHD sit-ups, plan to break them smartly) and give extra focus to fast transitions (speed on the rope climbs is all about transitions).
B4. Try to be in constant motion, be punctual and perform immediate transitions.
Options
12.10.8.6.4.2 → 10.8.6.4.2 → 8.6.4.2 reps of
Toes to bar to pull-ups → knees to chest to pull-ups
B2. Leg-less → regular rope climb
B3. 3 → 2 → 1 reps of
Ring muscle-ups → chest to rings pull-ups
C1. For form
5 sets of
3 strict ring muscle-ups
3 strict ring dips
10 seconds, Support at the top of the rings
10 seconds, Support at the bottom of the rings
10 seconds, Hang at the bottom from the rings
10 seconds, Hang at the top of the rings
Rest as needed betweens sets
C2. For time
12.9.6.3 reps of
Bar muscle-ups
Strict hand stand push-ups
15 meters, Hand stand walk
Notes
C1. Be punctual, try to go unbroken and focus on full range of motion. The goal is solid positions.
C2. Gain the mental advantage, break the first rounds and try to go unbroken as reps get fewer (15m or 2×7,5m handstand walk).
Options
C1. Strict → kipping ring muscle-ups → assisted kipping ring muscle-ups → muscle-up transitions
10 → 8 → 6 seconds in each each position
C2. 12.9.6.3 → 9.7.5.3 reps of
Bar muscle-ups → chest to bar pull-ups
Handstand walk → 5 wall-walls