For Time:
15 Ring Muscle Ups30 Box Jump Overs 24/20”60/45 Cal Bike with remaining time
–rest 1:1–X2 sets
WODprep Strategy Top Tips
Warm-up (10 minutes): We have 30 muscle-ups today, so we’ll want to warm up our push and pull well. We’ll want to use ring swings, hollow rocks, and scapular pull-ups and push-ups as our main keys to warm up. Then, use a pair of low rings to work on the turnover position, before warming up MU reps.
Stimulus: Dense gymnastics and repeatable efforts under big fatigue but large rest.
Strategy: This is the day to go for big sets of Muscle-ups if you have them. Push the pace there, recover on the box jump overs, and break the bike into 3 distance sections: think about getting started at an aggressive pace, then settle into what you will hold for the majority of the calories, with a kick in the end. Find a pace that will be hard to hold, but you can rest and repeat for another set.
- Echo Bike- Getting the Echo bike started quickly will be your best bet. Once you settle into your pace, utilize the driving of your legs, until they get tired, and then also make sure to utilize the pushing of your arms to take some of the work off of your legs.
- Muscle-ups- We have Ring Muscle-ups today, so the focus here should be completing your reps with very good form, and not too much effort. Stay tight and patient in your kip as you rise out of your hollow, and a quick but powerful snap of the hips should be utilized to turnover on the rings. Keep your arms in tight as you drive your legs down to catch and drive out of the dip to lockout.
- Box Jump Over- Stay somewhat turned at a diagonal when facing the box, when catching on the box, stay low and in a squat, so you can transfer quickly toward the other side.
Ring Muscle Ups – Start Stringing Multiple Together!
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