W.O.D. Monday 4/5/21


W.O.D. Monday 4/5/21

New meal delivered every Monday! Don’t forget we have healthy, on the go meals ready to grab at the gym! Lunch or dinner is $8.50 and breakfast is $6.50! Just grab a coach or front desk, grab a meal, and jot your name down and what you got on the paper slips on the counter. We just simply autodraft your account for your convenience!

“The purpose of pain is to move us in action, not to make us suffer.” – Tony Robbins

If we can frame pain for what it is, we redefine what this feeling means to us. As Tony Robbins puts it, it’s purpose is to move us forward. It’s leverage. A massive edge when seen through the right lens. Few things in the world can get a human being to move faster than pain.

We recognize to do anything great, it’s going to be temporarily uncomfortable. It’s going to take the grit and grind that we all know. What this is far from however, is suffering. Suffering is a state of mind that takes hold when we don’t understand why we’re feeling pain.

Pain is mandatory, suffering is optional.

Strength – 22 minutes
Front Squat Cycle

*1 set every 4 minutes

With the volume of the current squat cycle mixed with regular programming, please do not deviate from these or increase these percentages EVER. We have to keep you healthy and not overtrain while still increasing your strength over time.

*To keep us focused and on task lets complete a set every 4 minutes. Coaches please help create this with a possible EMOM. This will make every rest approx 3.5 minutes until their next set.

6 sets of 6 at 80% of your 1 rep max front squat (all sets at the same weight)

*If you have not tested your 1 rep front squat max, please use this time to do so before we go any deeper into the squat cycle!

Conditioning WOD – 10 minutes

*Athletes – read through the muscle up notes below before coming to class if you’d like extra guidance in progressions or tips. (these are good for anyone)

As many rounds + reps as possible in 10 minutes of…
10 Ring Muscle-Ups
15 Lateral Bar Burpees
20 Front Rack Lunges 95/65 r/l=2

WORKOUT BRIEF [0:00-3:00]


  • 10 minutes. And, hello Muscle-Up! We will spend some time in the Specific Warm-Up re-familiarizing ourselves with the Muscle-Up. If our athletes have not been on the rings for a while, encourage them to err on the side of selecting an easier variation. We do not need to force fitness.
  • Each movement will take between ~1:00-2:00, but that doesn’t mean our athletes scale to meet 2:00 for each movement. That would put us in a longer time domain than we are looking for.
  • We will need to modify load and reps to achieve the sweet spot today! Please make that crystal clear.
  • We have done a lot of Burpees and Wall Balls lately, so we can focus less on the “how to” with these movements, but MUST check in on DEPTH of the Wall Ball squat, and scaling reps for both.


  • Reduce reps
  • 10 Ring Rows + 10 Ring Dips (scale dips with feet below – coaches demo)
  • Muscle-Up Transitions w/ rings (same number – increase difficulty by moving feet further out in front)
  • NOTE: No bar muscle ups OR pullups here as we want to train the instability of the rings. No matter who you are, getting better at the rings can help with your everyday fitness.

Lateral Bar Burpees

  • Reduce reps to a number that can be completed in ~2:00
  • Step Over the Bar vs. Jump
  • No-Push Up Burpee (do not perform the push-up portion of the Burpee)

PVC Warm-Up*
10 Pass-Throughs
10 Overhead Presses
10 Good Mornings
10 Overhead Lunges (in-place)
10 Deadlifts
10 PVC Around-the-Worlds Demo
*10 Jumping Jacks in between each exercise

Muscle up progression notes

*Coaches no need to spend much time here with the Ring MUs, as this portion is for athletes to read and aim to apply in the workout. Look over this for cues to use during workout.

Muscle-Up (Low Rings) – The Steps & What To Look For
**Set-Up: **

  • On the low rings, set the height to that which roughly aligns with the chest
  • For athletes who struggle to stabilize on the rings, lower the height so that the athlete can keep their toes on the ground when arms are fully locked out. This will offer more support and elevate confidence.


  • 1. Ring Support – Athlete stands directly under the pull-up bar with rings at the side of the hips, and extends the arms to a locked out position. Wrists and arms need to be pulled inwards and in contact with the body. Athlete holds for :5-:10. Here we are assessing stability in a dynamic and frictionless plane, while identifying who is strong enough to support their own bodyweight.
  • 2. Ring Dip – If the athlete can show stable support for :10, they can perform a ring dip with feet off the ground. If the athlete cannot support themselves, they must keep their feet on the ground while practicing the range of motion for the ring dip.
  • The ring dip starts by pulling the elbows backwards, shoulders move forward and hips descend straight down. The bottom position of the ring dip is achieved when the shoulder makes contact with the ring. Be sure to hold your athletes accountable to this. Once this range has been achieved, the athlete must then press through palms, pulling the rings close to the body, and finishing to a locked out elbow (the set-up)
  • For athletes that lack the strength to press back up, have them place their feet on the ground, continue to the bottom position, and use the feet to press back up
  • 3. The False Grip – Yes, this is a somewhat uncomfortable position, but is necessary when performing a Strict Muscle-Up (which is what we strive for). If you can perform a strict muscle-up, you can safely perform a Kipping Muscle-Up. Athletes will place the wrists on the rings.
  • Keeping the wrists on the rings, athletes will wrap fingers and thumbs around the rings. Now, the knuckles will be facing in towards each other. This is the False Grip.
    *We must then straight the arms and maintain wrist contact with the rings and knuckles facing towards each other – this is the uncomfortable part. If we start to see the knuckles turn up towards the roof, it’s very likely that the athlete has lost the False Grip.
  • 4. The Kneeling Transition – Maintaining the False Grip, pull the hips straight downwards (knees go forward), so that the athlete finds themselves in the balls of the feet with the hips sitting on the back of the heels (important!). Then, the athlete can lean back and straighten the arms. Assess that the False Grip is still there.
  • Using the legs (physically push through the balls of the feet to elevate the body), pull the rings deep to the sternum by keeping the knuckles in and close and elbows as close to the side of the body as possible. Check the False Grip again. It’s not uncommon to lose it as we pull deeper.
  • Remember, we use the legs so assist with the pull. At this stage of the progression we are assessing positions not strength. Use the legs.
  • Once the knuckles make contact with the sternum (not the collar bone), the athlete can then pull the rings around the chest and into the armpits. We are essentially tracing the rings around the chest. When we trace the rings around the chest, the head will go forward and the hips will track back. Done correctly, athletes will find themselves in the bottom of a well-supported dip. To test the strong support, you can ask the athletes to slowly pull feet off the ground. If the rings are too far back or forward (not hugged into the armpit), the athlete will not be able to support their bodyweight.

Now, we put it together…

  • 5. The Kneeling Muscle-Up Transition (Steps)
  • Stand in between the rings
  • Establish the False Grip
  • Keeping the False Grip, descend down to the Set-Up
  • Using the legs, pull rings to sternum (ASSESS CONTACT AND ELBOWS TUCKED IN)
  • Once contact is made, transition through the rings (ASSESS PULLING THROUGH AND NOT ABOVE THE RINGS – THUMBS TO ARMPITS)
  • Assess the the bottom of the dip is mechanically sound and press to a Ring Support (ASSESS SHOULDER IS IN CONTACT WITH RINGS AND RINGS ARE CLOSE TO BODY)

Today we will not cover the High Ring Muscle-Up. But, as a general rule, if athletes would like to do High Ring MU for the workout, we strongly encourage they can perform at least 1 Strict Muscle-Up. To do all 10 Muscle-Ups, athletes must be able to perform both sets in 2-3 sets. Be judicious! Athletes aim for quality movement. If athletes are not in sound positions, it’s not ideal to have them moving fast while 8 feet in the air. Be the voice of reason.

Practice Round
2 Muscle-Ups / 4 Muscle-Up Transitions / Scaled Variation for MU
4 Lateral bar Burpees
6 Lunges


  • There is a lot of shoulder work in this workout. Breaking up the reps so that we attack the next movement quicker is not a bad strategy. For example, coming off the lunges into the Muscle-Ups, suggest that athletes don’t push fatigue the first set of lunges. Stopping at 13 or 16 reps, may just give the shoulders and heart rate enough time to recovery before hitting the Muscle-Ups.
  • This is very individual, but spend sometime offering insight into how going to fatigue may not be the best line of action early on. Save that burst for the second round.

HOT SPOTS (critical positions to ASSESS)

  • Muscle-Up: Assess shoulder positions – look for a very neutral looking shoulder and a strong support position in the bottom of the dip
  • Burpee: Look for shoulders coming off the floor fast without the hips. We aim to bring the shoulders and hips up together.
  • Lunges – Look at athletes leading with their hips, chest high, elbows high, and athletes driving through heel