24 Min EMOM:
Min 1: 14-18 Calorie RowMin 2: 10-15 GHD Sit UpsMin 3: 11-16 Calorie BikeMin 4: 5-8 Ring Muscle- upsMin 5: 10-12 Burpee Box Jump Overs 24/20″Min 6: Rest
WODprep Strategy Top Tips:
Warm-up (10 minutes): Today’s EMOM is designed to be progressive. We’ll want to warm up on some machines. After a general warmup, use some hollow rocks, plank holds, and stepovers to get ready. Finally, use a pair of low rings to work on transitions for the Ring Muscle Ups we have today.
Stimulus: Capacity work. Pick ranges on movements that allow for good Muscle-ups and unbroken GHDs
Strategy: Today is a great day to build capacity under fatigue. If you struggle with your muscle ups, drop the ranges and make today about the rings. If you feel confident, push the paces and get some good reps under fatigue.
- 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.
- GHD Situps- Having the proper setup is key here. Have your hips slightly off the pads. Bend your legs slightly as you descend to activate your glutes and hamstrings, and snap up aggressively to complete the rep. Remember to breathe!
- Ring 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 turn-over on the rings. Keep your arms in tight as you drive your legs down to catch and drive out of the dip to lockout.
Need Work on your Ring Muscle ups? Check the video down below for some great drills to help you nail more Muscle up reps!
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