2 rounds of:
:15 second ring support holds
8-10 Ring swings
6-8 False Grip Muscle up transitions with feet on ground/low rings (focus on aggressive sit-up/head through the “window”)
3-5 Strict Chest to rings (similar to strict chest to bar)
2-3 Negative Muscle ups (jump up to start from the top of support and reverse the movement as slow as you can)
Gymnastics Benchmark Metcon
30 ring muscle-ups (kipping or strict)
Although this workout will be very short for advanced athletes, beginner and intermediate athletes should not worry about finishing quickly. Instead, scaling athletes should pick a modification that offers an opportunity to practice the muscle-up and improve strength and skill. If you’re currently nowhere near a muscle-up, work on a pulling exercise and a pushing exercise.
Complete as many muscle-ups as possible in 15 minutes.
Complete as many rounds as possible in 5 minutes of:
5 strict pull-ups
5 ring dips
Complete as many rounds as possible in 15 minutes of:
5 ring rows, using a false grip
5 jumping dips, slowing the descent