Establish an Upper Pull Station* for the next 6 weeks
All athletes start at 10 Ring-Rows and go up the progressions until failure. Then back-off one station and that is your progression.
Every 5 min for 6 rounds
Upper Pull Station Work x 1 set
Shoot for 3-3.5 min of work during each 5 min cycle, adjust burpees if needed
*Upper Pull Station
An exercise for reps that you are confident you can do when fresh but have to think about a little when fatigued.
You'll see the Upper Pull Station frequently over the next 6 weeks.
Start with an exercise you know you can do and then try the one(s) above until you can't complete one.
If you can't complete one, drop down a level and repeat until you've done 5 total sets.
2-3 No Kip Muscle Ups
1.1 Kipping Muscle Ups (2 muscle ups or attempts, resetting after each one)
3-6 Strict Pull Ups
1-3 Strict Chin Ups (Reverse Grip) and 15 Seconds of controlled negative Pull Ups
30 Seconds of Controlled Negative Pull Ups
10 Ring Rows
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