Workout of the day
Time to crush it with some high-flying movements and upper body strength builders! Push your limits, have fun, and keep an eye on your form as you blast through this WOD.
The workout of the day consists of:
Complete as many reps in 10 minutes of:
- 10 Bar Muscle-Ups
- 20 Ring Dips
- 30 Push-Ups
Scaling
- For Bar Muscle-Ups:
- Beginner: Jumping Bar Muscle-Ups
- Intermediate: Banded Bar Muscle-Ups
- For Ring Dips:
- Beginner: Ring Support Holds
- Intermediate: Regular Dips
- For Push-Ups:
- Beginner: Knee Push-Ups
- Intermediate: Incline Push-Ups
No equipment
- For Bar Muscle-Ups:
- Towel Pull-Ups using a sturdy door
- For Ring Dips:
- Chair Dips
- For Push-Ups:
- Incline Push-Ups using a couch or bench
Warmup
- 5 minutes of easy cardio (rowing, light jogging, jump rope)
- Dynamic stretches:
- Arm Circles: 1 minute each arm
- Shoulder Pass-throughs: 2 minutes
- Inchworm to Push-up: 10 reps
- Specific warmup:
- 3 sets of 5 Ring Rows
- 3 sets of 3 Jumping Bar Muscle-Ups (or progressions)
Cooldown
- Pigeon Pose: 2 minutes each leg
- Upward Dog to Downward Dog: 1 minute
- Tricep Stretch: 1 minute each arm
- Shoulder Stretch on wall: 1 minute each arm
- Relaxed breathing: 3 minutes
