2/18/2025

Gymnastics: Ring Muscle Ups / Strict Pull Ups

Choose between the Strength Option OR the Conditioning Option (don't do both). For the conditioning option, athletes should be able to do 5+ ring muscle-ups, unbroken.

Strength Option:
EMOM 10:
Odd: 5-10 ring/bar kip swings
Even: 3-10 ring dips (modified: box dips)

Conditioning Option:
Death by Ring Muscle Ups:
[Time cap 8 minutes]
Choose Strict or Kipping
Minute 1: 1 Ring Muscle Up
Minute 2: 2 Ring Muscle Ups
Etc…if you fail before the time cap, complete the allowed numbers with Toes to Rings.

Mammoth Lake

Affiliate Compete (RX+)

3 Rounds

35/28 Calorie Row

25 Box Jump Overs (24/20")

20 Strict Handstand Push Ups

Freedom (RX'd)
3 Rounds
30/24 Calorie Row
25 Box Jump Overs (20’’)
20 Handstand Push Ups

Independence
3 Rounds
25/20 Calorie Row
20 Box Jump Overs (20’’)
15 Handstand Push Ups

Liberty
3 Rounds
20/16 Calorie Row
15 Box Step Ups (20’’)
10 Dumbbell Push Press (light)

• Target time: 12-14:00

• Time cap: 18:00