Workout of the Day

Quick Transition

Written By Charleh Knighton  |   

4 Rounds for time
400m Run
20 GHD Sit Ups
7/5 Muscle Ups

WODprep Strategy Top Tips

The goal is to go unbroken on the ring muscle ups each round (or alternatively, consistent with rep sets) and keep the runs at a pace that will allow you to get right back on the rings. 

The idea is to not go to failure on any of the muscle-up rounds. Every time you loop around, you should feel like you can jump up and knock out another set. The idea is to increase your ring muscle up volume capacity. If you go to failure too soon, then you won’t hit this stimulus.

Word of warning, with the the GHD’s in the middle, your core will be taking a beating. Be aware that rings will feel tough by the 4th round and focus on getting the quick transition.

Ring Muscle Ups – Start Stringing Multiple Together!

Do you have one ring muscle up but can’t figure out how to string them together?

Check out our awesome content below:

Check out this free post –…
FREE cheat sheet on ring muscle ups, you’ll absolutely love:
Incredible 8 Week Course:
My Ring Muscle Up Playlist:

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