Tuesday April 29th

THERE ARE SINGLE ARM OVERHEAD walking lunges today. Don't panic
we have options like suitcase lunges or front rack lunges.

General Warm-Up
2:00 Cardio Choice
10 PVC Pass-Throughs
10 Scap Retractions from a Dead Hang
8/8 Single Arm Banded Pull-Down
8/8 Hip 90-90 Transitions
8 Inchworm to Push-Up
10 Alternating Reverse Lunges
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2 Sets:
5 Ring Rows (pause 1 second at sternum each rep)
5/5 Single Arm Dumbbell Strict Press
8 Alternating Dumbbell Snatch, light
8/8 Single Arm Overhead Lunge Steps, light
Specific Ring Muscle-Up Prep
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Gymnastics Skill: Ring Muscle-Up Progression

Set 1 -- Establish false grip in rings, 3-5 slow ring rows with false grip, pause at sternum and feel the lat engagement, then 3-5 jumping transitions from below the rings to support. Then add in Ring Support Holds and Bottom of Ring Dip Holds
Set 2 -- 3-5 low ring banded or low ring muscle-up transitions, pause 2 seconds in support at the top, coach the turnover and elbow drive past the rings
Set 3 -- 3 controlled attempts at the current progression level -- low ring options, strict pull-ups + dips, kipping drill for those building -- confirm positions are clean before the skill block opens

This is a 12-minute structured skill block. Coaches facilitate athletes through the progression that matches their current capacity. Beginners work strict ring row transitions and low ring jumping ring dips to support. Intermediate athletes develop kipping timing on the low rings and the pull-to-press connection. Advanced athletes refine efficiency and consistency working to better mechanics. The progression moves from strict to kipping and from low rings to high rings -- athletes should not skip steps to get to the "real" version. Mechanics first.
Primer
2 Sets:
25ft (7.5m) Single Arm Dumbbell Overhead Lunge
6 Alternating Dumbbell Snatch at working weight
3/2 Ring Muscle-Ups or progression equivalent

Use this to confirm dumbbell load and ring standard before La-Z-Boy begins.

Modifications:
- Chest to Bar Pull-Ups + Ring Dips
- Strict Pull-Ups + Ring Dips
Level 1: 5 Sets of 5 Ring Rows with a false grip + 5 Box-Assisted Ring Muscle-Up transitions -- prioritize feel of the movement over load or volume
Hotel Gym / Travel: 5 Sets of 5 Strict Pull-Ups with a 2-second pause at the top + 5 Dumbbell Push Press -- build vertical pulling and pressing positions with available equipment
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"La-Z-Boy"

For Time
4 Rounds
50ft (15m) Single Arm Dumbbell Overhead Lunge
25 Abmat Sit-Ups
15 Alternating Dumbbell Snatch
5/4 Ring Muscle-Ups
Dumbbell: 50/35lb (22.5/15kg)
Time Cap: 18:00
Score = Time

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Level 2:
4 Rounds
50ft (15m) Single Arm Dumbbell Overhead Lunge
25 Abmat Sit-Ups
15 Alternating Dumbbell Snatch
12 Pull-Ups
9/7 Ring Dips
Dumbbell: 35/25lb (15/12kg)

Level 1:
4 Rounds
50ft (15m) Plate Overhead Lunge
20 Abmat Sit-Ups
15 Alternating Dumbbell Hang Snatch
12 Ring Rows
9 Push-Ups
Dumbbell: 25/15lb (12/7kg)

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Masters 55+:
4 Rounds
50ft (15m) Single Arm Dumbbell Overhead Lunge
20 Abmat Sit-Ups
12 Alternating Dumbbell Snatch
3 Ring Muscle-Ups or
(12 Pull-Ups
9/7 Ring Dips)

Dumbbell: 35/25lb (15/12kg)
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Goals: 12:00--16:00
Time Cap: 18:00

Stimulus: Gymnastics / Upper Body Skill Under Fatigue
RPE: 8.5/10

Primary Objective: Ring muscle-ups or variation completed unbroken or in 2 sets or less each round -- protect this standard across all 4 rounds, not just the first.
Secondary Objective: Manage the dumbbell work strategically -- the snatch and lunge loads should not destroy your grip before you reach the rings.

Workout Strategy
This workout rewards patience and punishes ego. The lunges are the longest movement each round and will tempt athletes to push the pace -- do not take the bait. Switch the dumbbell at the 25ft / (7.5m) mark on the lunge, keep the torso tall, and treat the sit-ups as an active recovery opportunity to slow your breathing before the snatch. On the snatch, decide your rep scheme before the clock starts and execute it. Fifteen reps is manageable in one to two sets, but if you go unbroken every round without a plan, your grip will fail at the worst possible time. The muscle-ups or variation thereof are the crux of the workout. Arrive at the rings / rig with intention, execute your set, and if you need a break, take one short one rather than multiple stops. By round three and four, the athlete who paced early will be moving; the athlete who raced will be resting at the rings trying to find their kip.

Modifications / Adjustments
- Ring Muscle-Up: Low Ring Banded muscle-up / low ring kipping muscle-up / chest-to-bar pull-up + ring dip / pull-up + dip, jumping pull-up + push-ups
- Single Arm Dumbbell Overhead Lunge: Reduce load / plate overhead lunge / walking lunge with dumbbell at side
- Alternating Dumbbell Snatch: Hang snatch variation / reduce load / kettlebell snatch
- Abmat Sit-Ups: GHD sit-ups for competitor / reduce range of motion as needed

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