Strict Pull-Ups
Make 1 attempt at max rep strict pull-ups
*Compare to 4/22/19, and 8/5/19
"Gymnasty 1"
For time:
10 Rope climbs
15 Ring muscle-ups
15 Bar muscle-ups
VARIATIONS:
1) For an athlete that can do the movements
but the volume will lead to
failed reps or very long rest periods:
8 Rope climbs
6 Ring muscle-ups
4 Bar muscle-ups
2) For an athlete that is experienced,
has capacity at rope climbs,
can perform dips and banded muscle-ups,
but has 0 muscle-ups.
10 Rope climbs
30 Ring dips (band assisted if needed)
10 Band assisted bar muscle-ups
3) For an athlete that struggles with rope climbs:
7 Rope climbs
28 Banded assisted ring dips or parallel bar dips
35 Chest to bar pull-ups
4) For those that struggle with this workout:
10 Lying pull to stands
20-25 Ring dips with feet on floor and in front of the body
30 Ring rows