Today’s workout is a gymnastics endurance and stamina tester. If you do not have ring muscle-ups, our progression is 1 strict ring dip + 1 strict pull-up for one ring muscle-up. For the handstand walk progression, from a handstand hold, we will perform hand-to-hand movements mimicking walking but using the wall for assistance.

Warm-up | 5:00 | H:00 - :05

1 set:

:30 cat cows

5 x [2 shoulder taps + 1 push-up]

:30 Superman hold

:30 hollow rocks

50-foot bear crawl

TECH | 2:00 | H:05 - :07

Kipping Muscle-up

The Handstand Walk

Low Ring Muscle-up Transition Tips

A New Way to Work Toward Ring Muscle-ups

Handstand Walk Progression With Austin Malleolo

Specific Warm-up | 18:00 | H:07 - :25

Ring Muscle-up | 10:00 | H:07 - H:17

:10 ring support hold

3 ring dips

5 false grip ring rows

5 muscle-up transitions

5 ring swings

Handstand Walk Practice | 8:00 | H:17 - :25

10 alternating pike shoulder taps

10 alternating handstand shoulder taps

10 wall-facing handstand shoulder taps

5:00 handstand walk practice

Note: With a partner, we will practice kicking up to a PVC and learn to walk with assistance

Break | 2:00 | H:25 - :27

WOD | TC: 30:00 | H:27 - :57

RX:

For time:

15 ring muscle-ups

50-foot handstand walk

12 ring muscle-ups

100-foot handstand walk

9 ring muscle-ups

150-foot handstand walk

Intermediate option:

For time:

9 ring muscle-ups

60-second handstand walk for distance

6 ring muscle-ups

90-second handstand walk for distance

3 ring muscle-ups

120-second handstand walk for distance

Beginner option:

For time:

9 low-ring muscle-up transitions

50-foot bear crawl

6 low-ring muscle-up transitions

100-foot bear crawl

3 low-ring muscle-up transitions

150-foot bear crawl

Cooldown | 3:00 | H:57 - :60

1:00 banded shoulder stretch/arm

Enjoy!