Level Up: Gymnastics Rig Work: Training by Nicholas White in TrainHeroic

The Buffalo Tribe

Coach
Nicholas White

Welcome to the Level Up Series. While these programs are mainly aimed at the beginner to intermediate levels, we believe there is great value in taking a look at the accessory and progression movements at all skill levels.

This program is designed to enhance your rig gymnastics skills, from strict pullups all the way through to bar muscle ups, in 3 accessory length sessions a week.

We have included all video demonstrations of all movements and are on hand to help you out with any queries or video reviews of your movements and training.

Welcome to the Tribe!

Features
3 sessions per week
Must use TrainHeroic app to view and log training
Program Training
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Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 3 days per week
3 days a week of strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer.
Equipment
Recommended
-Rig-Kettlebells-Dumbbells-Rings-PVC/Broomstick-C2 Rower/Bike/Skierg/ Echo Bike (if you have any this is fine // you don't need all 3 and substitutions can be provided)
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Sample Week
Week 1 of 6-week program
Sunday
Strength

Prep

A

General Warmup

6 Minutes Warmup On Cardio Piece Of Choice Increase stroke rate/rpm each minute from 50% until last minute is @ 80% effort.

Prep

B

Movement Prep Gymnastics Pulling 2

3 Rounds For Warmup: 12 Bent Over Rear Delt Fly 10 Plate Overhead Lunge 8 Single Arm Ring Rows/Side

C1

Banded Lat Pull Down

3 x 20

C2

Half Kneeling KB Press

3 x 8

D1

Bottom Half Strict Pull-Ups

3 x 10

D2

Top Half Strict Pull-Ups

3 x 10

E1

Chest Supported DB Row

3 x 12

E2

Banded Tricep Pushdown

3 x 15

F

Strict Chest To Bar Pull Up

@ 0:45

Tuesday
Skill

Prep

A

General Warmup

6 Minutes Warmup On Cardio Piece Of Choice Increase stroke rate/rpm each minute from 50% until last minute is @ 80% effort.

Prep

B

Movement Prep Gymnastics Pulling 1

3 Rounds For Warmup: 10 Scap Pullups 10 Kipping Beat Swings 10 PVC Pass Through

C

Kipping Beat Swing On Rings

3 x 5

D

Box Butterfly Pullups

3 x 10

E

Single Leg Box Butterfly Pullups

3 x 8

F

Strict Butterfly Pullups

3 x 5

G

Butterfly Pullup

3 x 6

H

Arch To Hollow Rolls

3 x 5

Thursday
Capacity

Prep

A

General Warmup

6 Minutes Warmup On Cardio Piece Of Choice Increase stroke rate/rpm each minute from 50% until last minute is @ 80% effort.

Prep

B

Movement Prep Gymnastics Pulling 3

3 Rounds For Warmup: 8 Toes Through Rings 10 Scap Push Ups 12 Bottom Half Pullups

C

Kipping Pull-up Progression

3 x 1

EMOM 6

D

1) 220/200 Metre Row 2) 7 strict pullups/9 kipping pullups/11 butterfly pullups Scale the metres on row to something achievable within 45 seconds to allow for transition times. Scale the pullups to something that is achievable within 1 set, use bands if necessary and perform as strict pullups. We are working on your skill and capacity under stress from elevated heart rate here.

EMOM 6

E

1) 12 Ring Rows (feet underneath rings, palms facing down on rings) 2) 10 Burpees

3 Minutes

F

3 minutes to achieve as many jumping/kipping bar muscle ups as possible.

Level Up: Gymnastics Rig Work