A1. For form
10.9.8.7.6.5.4.3.2.1 reps of
Strict pull-ups
Strict ring dips
*Vest 10/7kg
A2. For form
10.9.8.7.6.5.4.3.2.1 reps of
Strict toes to bar
Kipping handstand push-ups
*Vest 10/7kg
A3. 5 sets of
15 meters, Handstand walk
Rest, 30 seconds
Max time, L-sit @ metal parallettes
Rest, 60 seconds
Notes
A1-A2. Working with the vest adds extra load and discomfort. Try to go each exercise unbroken, focus on full range of motion and give yourself sufficient time to rest between exercises.
A3. Go for an unbroken 15-meter distance or 2×7,5m and continue with the max effort L-sit, push until failure.
Options
A1-A2. 10.9.8 reps with vest – 7.6.5.4.3.2.1 reps without vest or all sets without vest if you are not yet able to perform 10 unbroken reps with vest.
Strict pull-ups → assisted strict pull-ups (band)
Strict ring dips → ring push-ups
Strict toes to bar → strict toes to rings
Kipping handstand push-ups → push-ups hand release
A3. 15 → 10 → 7,5 meters of
Handstand walk → 10 reps of
Handstand shoulder taps
L-sit → L-sit with bent knees
B1. 8 sets of
1 rope climb leg-less 4,5 meters
2 ring muscle-ups
3 ring dips
Rest 30 seconds between sets
B2. 7 sets of
1 peg-board ascent
2 toes to bar
3 bar muscle-ups
Rest 30 seconds between sets
B3. 6 sets of
5 strict deficit handstand push-ups*
10 v-ups
30 seconds, Hollow hold
Notes
B1-B2. Build consistency, go straight from the muscle-ups/toes to bar in to the ring dips/bar muscle-ups. You need to achieve a steady performance in every round, dont rush and pace your transitions.
B3. *Add a 20cm elevation (plates).
Options
B1. Leg-less → 1/2 rope leg-less + 1/2 rope regular → regular rope climbs
Ring muscle-ups → chest to rings pull-ups
Ring dips → parallel dips
B2. Peg-board → 1/2 peg-board ascent → 3 reps of
Strict peg-board pull-ups
Toes to bar → knees to chest
Bar muscle-ups → chest to bar pull-ups
B3. Strict deficit handstand push-ups → deficit pike push-ups → regular pike push-ups
C1. For form
12.10.8.6.4.2 reps of
Ring pull-ups
Strict ring dips from muscle-up
C2. For form
2.4.6.8.10.12 reps of
Ring push-ups
15 meters, Handstand walk
C3. For time
20.15.10.5 reps of
Toes to bar
Single-leg squats
Notes
C1-C2. The goal is to endure the total volume of each round, go unbroken (if you struggle break between exercises). After each set of ring pull-ups perform a ring muscle-up and continue with the ring dips. Focus on your form and full range of motion and keep in mind that the real challenge is to walk efficiently after all the upper body targeted workload (2×7,5 unbroken distances).
C3. Move at a steady or increasing pace, as you reach the finish and reps descent you should grow confident. Ideally go unbroken, if you are not comfortable with toes to bar break the first rounds into a big and a smaller set.
Options
C1. If you struggle with the muscle-up, perform a ring transition on the lower rings and then proceed to the strict ring dips.
C2. 15 → 10 → 7,5 meters of
Handstand walk → handstand shoulder taps
C3. Singe-leg squats → narrow squats