The Skill WOD
GymnasticsBeginning Strict Strength Pulling, Pressing and Iso Holds for Ring Muscle up Development.
Features1 sessions per week
Must use App app to view and log training
Program Training
A1
Rowing
2 x 250
A2
Shoulder Dislocates
2 x 10
A3
Matador Shoulder Stretch
2 x 0:20
A4
Hollow Cast Pulls
2 x 10
B1
Banded Open/Close
3 x 10
B2
Ring Swings
3 x 5
C1
Muscle Up Ring Rows
10 x 2
C2
Modified Muscle Up
10 x 1
D1
Weighted Dip
5 x 5
D2
Static Dips
2 x MAX
D3
Banded Dips
5 x 5
D4
Parallette Dips
2 x MAX
E
Parallette L-Sit Hold
1 x 1:00
A1
Jump Rope
2 x 1:00
A2
Alternating DB Press
2 x 8 @ 10 lb
A3
Russian Shoulder Stretch
2 x 0:20
A4
GHD Hollow Hold
2 x 0:20
A5
Wrist Stretch
2 x 0:20
A6
Plank Shoulder Taps
2 x 10
B
HSPU Negative
10 x 0:10
C1
Bench Bar MU
3 x 5
C2
Hip to Bar Scaled
3 x 3
C3
Beat Swings
3 x 3
C4
Banded Lat Pull-Downs
3 x 10
D1
Handstand Shift & Lift
3 x 10
D2
Box Shoulder Taps
3 x 20
E
Inchworm Walk-out
4 x 0:02 @ 30
A1
Run
2 x 200
A2
Matador Shoulder Stretch
2 x 0:20
A3
Shoulder Dislocates
2 x 10
A4
Extended Hollow Hold
2 x 0:10
A5
Hollow Cast Pulls
2 x 10
B1
Arch Hold With PVC
2 x 0:30
B2
GHD Heel Drives
2 x 15
B3
Rolling Arch Rocks
2 x 5
C
Static Open Close + Beat Swings + Kipping Pull-Ups
4 x 2
D
Box Hip Kip Drill
5 x 2
E
Close Grip Chin-Ups
5 x 5
F1
Seated Dumbbell Press
3 x 8
F2
Wall facing Handstand
3 x MAX
G1
Hollow Rocks
2 x 0:30
G2
V-Ups
2 x 30
