1 Ring Muscle-up
4 Alt. Pistols
Add 1 MU and 4 Pistols each round.
As far as you can go in
After some max-effort strength work yesterday, today’s agenda will be technically challenging and will be a slower-paced 15-min. grind. The rep scheme is ascending, adding MU and Pistols each round. Although reps are small to start, the idea is that these movements quickly compound themselves. This workout is a valuable drill in PACING for more technique and mobility-dependent movements that become much more challenging to execute under duress and fatigue. We want the last rep to look as pretty as the first one.
For today, we want you working the Ring MU as opposed to a Bar MU so they can work on getting better at this more skill-dependent variation. If you don't have MUPs, we can either do jumping MUPs (how fun is that to say, by the way?) or transitions on the rings. For the Pistols, each leg is alternating and counts as 1 rep, so the round of 4 is 2 on each leg.
Slow and steady wins the race with this one. No one will be performing any of these movements very fast, per se, other than athletes who are stringing together Muscle-ups (I'm looking at you, Heather and Buckmaster). The key to staying moving on this one is to keep the heart rate down and not get ahead of yourselves: performing manageable sets with calculated rests. Managing breathing and pacing will allow you to execute better movement and achieve more rounds in the long run.
This is a workout in pacing! Practice working out smarter (and harder) today!