Thursday August 6th

Don't skip because it's muscle up day.
Everything you learn in life has progressions.
Every person that can do a muscle up worked on a pull up first. every person that has a pull up started with ring rows or some other pulling movement.
We will be sure you are working on a progression that is best for your personal goals.

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General Warm-Up
2:00 Cardio Choice
10/10 Quadruped Thoracic Rotations
:20 Extended Plank Reverse Bridge
10 Hollow Rocks
10 Arch Rocks

Specific Prep
2 Sets
:30 Jump Rope (Singles, Double Unders, Crossovers, Running Singles)
10 Cossack Squats + 10 Air Squats
6 Inchworm Push-Ups
8 Ring Rows
:15 Ring Support Hold

Ring Muscle up OR Pull up work
RX Every 2:00 x 5:
1–3 unbroken ring  (or bar)muscle-ups
Hold the support position for 3 seconds after the final rep

Level 2- Every 2:00 by 5
3 false-grip ring rows
3 low-ring muscle-up transitions
3 feet-assisted ring dips or dips

Level 1
5–8 challenging ring rows, with a two-second hold at the top of every rep
or
3–5 controlled band-assisted pull-ups, with a three-second hold at the top of the final rep

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Primer
1 Set:
1 Wall Walk
2 Ring Muscle-Up to Catch (no press-out) or 2 Strict Pull-Ups + 2 Strict Dips
6-8 Wall Balls at working load
20 Double Unders or 30 Single Unders

Use this to confirm ring height, wall ball load and target, and double-under rhythm before "Vaya Con Dios" begins.

Conditioning
"Vaya Con Dios"

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AMRAP 20:00

2 Wall Walks
4/3 Ring Muscle-Ups
16 Wall Balls
64 Double Unders
Score = Rounds + Reps
Wall Ball: 20/14lb (9/6kg), 10/9ft target
Wall Walk: 10-in

Level 2:
2 Wall Walks
3/2 Ring Muscle-Ups or (4 Strict Pull-Up + 4 Strict Dip)
16 Wall Balls
48 Double Unders
Wall Ball: 20/14lb (9/6kg), 10/9ft target
Wall Walk: 15-in

Level 1:
2 Wall Walk or 6 Inchworm Push-Ups
4 Ring Rows + 4 Ring Push-Ups
12 Wall Balls
64 Single Unders
Wall Ball: 14/10lb (6/4kg), choice target
Wall Walk: 30-in

Masters 55+:
2 Wall Walks
3/2 Ring Muscle-Ups or (4 Strict Pull-Up + 4 Strict Dip)
14 Wall Balls
48 Double Unders or 64 Single Unders
Wall Ball: 14/10lb (6/4kg), 10/9ft target
Wall Walk: 20-in
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Objectives, Stimulus, Workout Strategy and Movement Modifications:

Goals: 5+
Stimulus: Upper Body Density / Muscular Stamina
RPE: 8.5/10

Primary Objective: Maintain consistent, repeatable pacing across rounds from start to finish.

Secondary Objective: Keep wall balls and double-unders to two sets or less every round, treating them as the relative recovery between the more demanding gymnastics movements.

Workout Strategy

"Vaya Con Dios" is a muscular stamina workout that rewards the athlete who chooses a sustainable ring muscle-up strategy in round one and executes it identically in round 10. Athletes should decide before the clock starts whether they are going unbroken, working in singles with a quick breath reset, or breaking into two small sets, and then commit to that plan regardless of how they feel in the first few rounds when the legs are still fresh. Wall walks are the opening movement in each round: keep them deliberate, brace hard, and do not let form erode as the fatigue climbs. The wall balls and double-unders are where athletes can breathe relative to the gymnastics demand; 16 wall balls in two sets of 8 and 64 double-unders in one or two sets should be the target standard. Athletes who find themselves breaking the wall balls and double-unders into more than two sets are moving too hot on the rings and the wall walks. Lock in early, stay patient, and let the 20 minutes do the work.

Modifications / Adjustments
Wall Walks: Reduce to 1 wall walk per round / Inchworm Push-Ups / Pike Push-Up to Downward Dog
Ring Muscle-Ups: Reduce reps / Low Ring Banded Muscle-Up / Strict Pull-Up + Ring Dip / Ring Row + Ring Push-Up
Wall Balls: Reduce reps / Reduce load / Dumbbell Thrusters / Air Squats
Double Unders: 1.5:1 Single Unders (96) / Reduce to 48 Double Unders if rhythm consistently breaks / Penguin Jumps

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