Tuesday January 6th

General Prep
2 Sets:
200m Run or 1:00 Bike
10 Cossack Squats
6 Inchworm Push-Ups
10/10 Single Leg Glute Bridges
6/6 Single Arm Ring Row
Specific Loading for the Single KB Front Rack Lunge
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Perform 2 Sets x 3-5 Walking Steps on Each Side building to load
Spend 10 minutes with Prep and Primers for Ring Muscle-Ups

Ring Muscle-Up Progression
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2 Sets
5 Ring Muscle-Up Row
10 sec Ring Support Hold
3 sec Ring Dip Negative
10 sec Bottom of Ring Dip Hold
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5:00-8:00 Practice
Low Ring Banded Ring Muscle-Ups
or
Toenail Spot Ring Muscle-Ups
or
High Ring Muscle-Up Swings + Ring Snap Back / Pull


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****In some of the workouts you will start seeing a LEVEL 3 option. This is an option to build strength for some of the movement OR do strict movement instead of a movement like a ring muscle up.
Strict (not kipping) movements should be part of your training.

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"Parallel Paths"

For Time:
Every 8:00 x 4 Sets
600m Run
50ft (15m) Single Kettlebell Front Rack Walking Lunges
30/22 Calorie Echo Bike
7/5 Ring Muscle-Ups

Strict Strength Level 3:
For Time:
Every 8:00 x 4 Sets
600m Run
50ft (15m) Single Kettlebell Front Rack Walking Lunges
30/22 Calorie Echo Bike
10/8 Strict Pull-Ups
10/8 Strict Ring Dips
Kettlebell: 53/35lb, 24/16kg

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Level 2:
Every 8:00 x 4 Sets
600m Run
50ft (15m) Single Kettlebell Front Rack Walking Lunges
25/18 Calorie Echo Bike
8/6 Strict Pull-Ups
8/6 Strict Ring Dips
Kettlebell: 44/26lb, 20/12kg

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Level 1:
Every 8:00 x 4 Sets
400m Run
50ft (15m) Walking Lunges
20/14 Calorie Echo Bike
10 Ring Rows
10 Push-Ups

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Masters 55+:
Every 8:00 x 4 Sets
400m Run
50ft (15m) Single Kettlebell Front Rack Walking Lunges
25/18 Calorie Echo Bike
8/6 Strict Pull-Ups
8/6 Strict Ring Dips
Kettlebell: 35/26lb, 16/12kg

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Goal: 5:45-6:45/set
Time Cap: 8:00/Set

Stimulus: Aerobic repeatability with unilateral leg loading and high-skill upper-body gymnastics
RPE: 8/10

Primary Objective: Maintain consistent set times across all four intervals
Secondary Objective: Execute high-quality gymnastics without excessive breakdown late

Workout Strategy
“Parallel Paths” is designed to test repeatability under moderate fatigue while giving athletes two equally challenging, but different gymnastics paths. The run and bike should feel controlled and repeatable, never a sprint. These are the buy-ins that allow you to arrive at the gymnastics with composure.

The front rack lunges demand midline control and positional integrity, keep the torso tall, ribs down, and steps deliberate. Athletes choosing the ring muscle-up path should plan short, efficient sets from the start, avoiding missed reps at all costs. The strict strength option demands patience and discipline; these reps should be smooth, broken early if needed, and never taken to failure.

Success comes from matching effort across all four rounds and resisting the temptation to push the first set faster than you can sustain.

Movement Modifications / Adjustments
Run: Reduce Distance / Adjust to 2:30 Time Domain / Move to 500–600m Row
Single KB Front Rack Lunges: Reduce Distance / Reduce Load / Move to Goblet Lunges
Echo Bike: Reduce Calories / Adjust to 34/26 Cal Bike Erg / or 30/24 Calorie Row/Ski (Less for Row/Ski due to interference with Muscle-Ups)
Ring Muscle-Ups: Reduce Reps / Move to Strict Pull-Up + Strict Dip Alternative / Adjust to Low-Ring Banded Muscle-ups
Strict Pull-Ups + Dips: Reduce Reps / Adjust to Banded Strict / Move to Push-Ups + Ring Rows

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