Tuesday January 20th

**Do NOT skip because this workout has muscle ups in it. A small percent of the gym does them. We have many alternatives for muscle ups and drills to help work on the skills to get them.

Bodyheat and Mobility
1:30 Cardio Choice
:15/15 Overhead Lat / Tricep Stretch
:15/:15 Crossbody Arm Hug and Posterior Delt Stretch
:15 Alternating Arm Swings
:15 Arm Back Slaps
:30 Down Dog Calf Gas Pedals into Toe Touches
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General Prep
2 Sets: For Quality
:30 Jump Rope
10 Alternating Box Step-Ups (Second Round Add Weight)
5 Up Dog + Down Dog Pike Push-Ups
5 Ring Rows (Modified False Grip)
:10 Ring support hold
:03 Ring Dip Eccentric
:10 Bottom of Dip Hold
5 Ring Muscle-Up Row

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Specific Prep:
8-10 minutes
Work through each progression for the Ring Muscle-Ups and Pistols for the Day before going into the EMOM
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Pistol Progressions and Ring Muscle-Ups
8:00 EMOM
minute 1: *Pistol Progression
minute 2: *Ring Muscle-Up Progression

*Pistol Progressions
- Single Leg Pistol Off Box (Eccentric)
- Single Leg Box Squat
- Heel Elevated + Counterweight Pistol
- Heel Elevated Pistol Squat Negatives
- Ring Assisted Pistol Squat

*Ring Muscle-Up Progressions
- Toenail Spot Ring Muscle-Up
- Low Ring Banded Strict Muscle-Up
- Low Ring Banded Kip Muscle-Up
- Low Ring Muscle-Up Transition
- Ring Muscle-Up Swings

During This 8:00 EMOM, we are looking at 4 sets at each movement progression to target some playtime and practice today. We are not setting prescribed reps and movements, but rather setting up the time to practice for about 45 seconds at each movement and then moving to the next to allow progressions, skill practice time, and coaching
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Workout
"PRVN Skill"
14:00 AMRAP
60 Double Unders
30 Dual Dumbbell Step Overs
60 Double Under
20 Handstand Push Ups
60 Double Under
10 Ring Muscle Ups
Dumbbells: 50/35lbs, 22.5/15kg
Box Height: 24/20in


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Level 2:
14:00 AMRAP
45 Double Unders
30 Dual Dumbbell Step Overs
45 Double Under
20 Box Piked Handstand Push Ups
45 Double Under
10 Strict Pull-Ups + 10 Strict Ring Dips
Dumbbells: 35/25lb, 15/12kg
Box Height: 24/20in

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Level 1:
14:00 AMRAP
60 Single Unders
30 Box Step-Overs
60 Single Unders
20 Push-Ups
60 Single Unders
10 Banded Pull-Ups
Box Height: 24/20in

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Masters 55+:
14:00 AMRAP
45 Double Unders
30 Single Dumbbell Step Overs
45 Double Under
20 Box Piked Handstand Push Ups
45 Double Under
10 Strict Pull-Ups + 10 Strict Ring Dips

Dumbbell: 35/25lb, 15/12kg
Box Height: 20in

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Goal: 360-480 Reps (1.5-2 rounds)
Score: Reps
*There are 240 reps per round

Stimulus: Mixed-modal conditioning with cyclical engine work and ascending gymnastics skill demand
Workout RPE: 8–8.5/10

Primary Objective: Stay composed through the double-unders to earn time on higher-skill movements
Secondary Objective: Manage HSPU and RMU volume without stalling

Workout Strategy
This is intentionally in the vein of Open-style tests featuring double unders and ring muscle-ups. Fitness is required to access the workout, but skill remains the primary separator. Volume is high enough to expose inefficiencies, but not so high that it becomes prohibitive for Quarterfinal-level athletes. At higher levels, separation occurs through pacing and movement efficiency rather than pure skill capacity alone. When looking to target the specific workout demand and style for each athlete, choose one that allows for consistent and efficient pacing.

Movement Modifications / Adjustments
Double Unders: Reduce Reps / Adjust to Single Unders / Use :40–:60 Jump Rope Time Domain
Dumbbell Step Overs: Reduce Load / Lower Box Height / Adjust to Reverse Lunges or Step-Ups
Handstand Push-Ups: Reduce Reps / Add Riser / Adjust to Box Pike Handstand Push-Ups
Ring Muscle-Ups: Reduce Reps / Adjust to Chest-to-Bar Pull-Ups / Move to Low-Ring Transitions

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