WORKOUT OF THE WEEK # 008
Gymnastic Skill + metcon
wednesday 17th november 2021
Kipping Ring Muscle-up Skill
Intent: This section of the session is intended as a skill piece, it will also double up as some great movement prep for the RMU. This will be thoroughly coach led and will be mainly working on positional drills that are key for RMU technique.
Approach: Use this time in the session as a way to understand what is required for achieving ring muscle ups and look to see what ability level you are, and where in the movement you need to work on.
Beginners, follow the coaches instructions and carefully watch the movement demos provided, at this stage strength may be the key issue, if you don’t have multiple strict pull ups and ring dips then the RMU may feel a million miles away. First of all, identify if there is a strength issue, this should be looking at mainly bent arm strength. Secondly, understand that there is still importance to learning the principles and positions of a good transition and the ability to control the rings in a variation of the ring swing.
Intermediate and advanced athletes, use this time to really dial in the technical aspects of the RMU, specifically the transition if you already have a good level of strength. Or if you struggle more with using momentum really try and nail the ring swing to use your body as efficiently as possible.
Scaling: Due to this skill section of the session being coach run this should be relatively easy to do, the coach will demo each movement and you will repeat, this will continue until you get to a stage in which you can’t complete the certain progression. When you get to this stage, identify where the issue comes from i.e strength vs technique. Take a small step back and try to work on and nail that specific drill (this will come in the format of Part 2 below).
Demo Video: Low ring Transition
Part 2
Every 2:00 X 5 (Choose an option from below)
Option 1 - 5 low ring transitions + 5 ring swings
Option 2 - 5 low ring transitions + 3-5 ring swing pull-ups
Option 3 - 5 low ring transitions + 3-5 hips to rings
Option 4 - 1 Ring swing + 1 hips to rings + 2 ring muscle up
Intent: This section is to really dial in your ring work on whatever progression is most suited to you. Here we want to cater for all ability levels whether you’ve got RMU already, all the way down to those that are yet to get there first pull up.
Approach:
Beginners, at this point the coach has already taken you through a step by step process of each option listed above. Pick the option where you can consistently hit the rep range desired, don’t rush the progressions here, try and nail the basics and you will reap the benefits later!
Intermediate & Advanced, use this time to practice an efficient ring swing, understand the importance of using your hips and hitting a solid hollow and arch position that was emphasised at the beginning of the session. This will be vital once you start to string Muscle Ups together, especially when transitioning from the top of your ring dip back down into the next hollow/arch sequence for the next rep.
Scaling: In terms of scaling this section there is not much to delve into, the options listed above are varied and cover most ability levels. If you need a more scaled option we can look at just spending some time working on some basic ring positions and hanging ability. The coach as always will be on hand to assist further.
Demo Video: Ring Swing + Hips to Rings
Part 3
Every 2:00 X 5
3-5 RMU*
10 Double DB Push Jerk (2 X 22.5/15kg)
200m Run
Intent: This section is where we bring the intensity to the session and potentially get to test our ability of todays skill focus, the RMU via a short and fast interval piece.
Approach:
Beginners, for this we are going to scale the RMU for a strict pulling/pressing substitute, this will not be a huge amount of volume as we want you to be able to complete the desired work in time for the next interval. See the scaling section below for options that could be used.
Intermediate & Advanced, for intermediate athletes it could be similar to above just a slightly harder option. For more advanced athletes we want to test your RMU ability during this workout. The total volume here could be 25r across the 10 minute time domain, this is a fair amount for most people along side the dumbbell and running work. Pick a number that you think you can maintain over the 5 rounds, i.e don’t do 5r in the first round and then only 1 or 2 in the remaining rounds. We would prefer you held 3r over the full rounds.
Scaling: as previously stated we want to work on some strict pulling options such as, Ring Rows, Strict Pull Ups. In addition, combine this with some strict pressing options such as, box dips, fixed bar dips or ring dips. For intermediate athletes we could potentially look at a jumping RMU if the coach feels it is a suitable option and you have adequate strict pulling strength already. In terms of the DB push jerk, scale this by choosing a lighter weight or switching to the DB push press which is less technical.
Demo Video: S/A DB Push Jerk
