4 Rounds:

50 Double-Unders

10 Alternating DB Squat Snatches (50/35)

7 Ring Muscle-Ups

Rest 1:00 between rounds.

Our purpose here is to get outside our comfort zone on the rings, and confirm our movement under fatigue. The two movements that precede, the rope and dumbbell, and purposefully in place to challenge our technique and our ability to hold sets.

Stimulus wise, we are looking for no more than a quick, single break, if at all on the rings. Modifying to 6, 5, or 4 reps absolutely is the right move to preserve the stimulus. Another way of approaching this workout is to use ~30-35% of our best ring muscle-up set.


1 Round:

50 Box Jump Overs (24″/20″)

40 Chest to Bar Pull-Ups

30 Power Snatches (155/105)

Stimulus wise, we are looking for a barbell that is approaching the moderate-to-heavy feel for us, but where a single repetition is always there. A loading that we could cycle for 9+ repetitions unbroken, when completely fresh. Inside the workout, we are likely looking at fast singles, and the intention is that these are truly… fast singles. Let’s challenge ourselves naturally with the loading but make the appropriate call on 145/100, 135/95, or even 115/80 to preserve the stimulus.

On the opening two movements, these are our “buy-in”. We want to push through aggressively, but methodically. On the box jump overs, smooth and calculated movement is our aim. No wasted energy here as we stay close to the box. These don’t need to be fast, but they do need to be consistent.

On the CTB Pull-Ups, break before we need to. The final 15 repetitions will likely be where athletes start to “feel the workout”, and sets start to slow down. Moving in with that in mind, a repetition scheme of 12-10-8-5-5 may be a strong scheme for some.

Lastly, on the power snatches, this is where we want to place most of our effort. This is where separation can vary dramatically between athletes, so we naturally want to set ourselves up for success here by moving in appropriately through the box jump overs and pull-ups