• Teaching Temporary & Class Overview
At this time’s session begins with a targeted ring muscle-up development that builds each power and technical proficiency via structured drills. Athletes will work via a sequence of actions geared toward bettering mechanics and confidence on the rings, whether or not they’re creating their first strict muscle-up or refining dynamic effectivity. The session begins with a unfavourable muscle-up and pause drill to strengthen management via the transition, then strikes into swing mechanics to dial in rhythm and physique form, earlier than ending with banded or low-ring assisted muscle-up observe. These drills present scalable entry factors for all ranges and assist reinforce transferable power and motion patterns.
The conditioning piece is a long-format, gymnastics-focused for-time exercise that blends cardio capability with midline fatigue and ability execution. Athletes will start with a 1000/900m row buy-in, then transfer instantly into 5 rounds of ring muscle-ups, V-ups, and double unders earlier than closing out with a 500/450m row cash-out. The construction calls for consistency and composure as athletes handle each quantity and ability below rising fatigue.
Ring muscle-ups ought to be damaged into sustainable units early, with a robust emphasis on high quality mechanics and grip administration. V-ups will tax the midline shortly, so encourage athletes to scale to tuck-ups or sit-ups if type begins to interrupt down. Double unders ought to be approached with rhythm and management. As fatigue builds, respiratory and timing will develop into key in sustaining effectivity.
The ultimate row is the place athletes ought to push, no matter power stays ought to be spent holding a robust break up and ending with intent. The exercise just isn’t received within the first row, however it may be misplaced there, so remind athletes to strategy this piece with pacing technique and motion self-discipline in thoughts.
metcon: “Neo”
For time:
Row, 1000/900 m
— then —
5 rounds of:
6/4 Ring Muscle-ups
18 V-ups
72 Double Unders
— then —
Row, 500/450 m
Purpose: Full between 15-18 minutes
Time Cap: 25min
Equipment:
5 rounds for high quality of:
GHD Russian Twist, choose load, 30 secs
Relaxation 10 secs
Facet Plank, L 30 secs
Relaxation 10 secs
Facet Plank, R 30 secs
Relaxation 40 secs
