Category Archives: Body Weight

Muscle Up Progressions

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Now that I have consistent access to rings, I have decided to begin working on getting a ring muscle up.

Part A:  5 rounds of

Part B:  5 rounds of

  • 5 x Ring Dips
  • Rest 60 -90 seconds between rounds

Part C:  5 rounds of

Part D: 5 rounds of

  • 5 x Muscle Ups Transitions (feet on floor)
  • Rest 60 -90 seconds between rounds

Part E: 5 rounds of

  • 3 x Chest to Ring Pullups
  • Rest 60 -90 seconds between rounds

Results:  False grip hands need a lot of work.  Can’t even straighten my arms.

Weighted Dips and Pushups then DUs, Thrusters and Pullups

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Every 2 minutes for 10 minutes do:

  • 8 x Weighted Dips @ 16kg
  • 8 x Plyometric Pushups

Then do AMRAP in 16 minutes of:

  • 25 x Double Unders
  • 10 x Dumbbell Thrusters @ 12kg per hand
  • 5 x Strict Pullups

Results:  Since the new gym in the apartments doesn’t have a Dip station, did dips on a bench with my feet on a large medicine ball and a 16kg weight in my lap.  Did plyo pushups with one hand on a small medicine ball and alternated back and forth switching which hand was on the ball (like on the Bozu).  For the AMRAP did 9 rounds plus 25 Double Unders.

Press and Squat then C2B PU, HSPU and T2B plus a 1k Row

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Every 2 minutes for 5 sets do:

  • 5 x Strict Press @ 115lbs (52kg)

Then every 2 minutes for 5 sets do:

  • 5 x Front Squats @ 165lbs (75kg)

Then do 3 sets of the following, rest 2 minutes between sets:

  • 7 x Chest to Bar Pullups
  • 7 x Handstand Pushups
  • 7 x Kipping Toes to Bar

Then for time row 1000m.

Results:  Did the 1000m in 4:00 exactly.

Run then a TRX Core Workout

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Run 1 Mile / 1600 Meters.

Then do 3 rounds of the following, rest as needed between rounds:

Then do one 8 round 20/10 tabata of alternating:

  • Superman Hold
  • Hollow Hold

Results:  Ran the 1 mile in 7 minutes (barefoot on a treadmill).  Since we are stuck in a hotel still, had to do a full TRX workout, but was able to do it outside in the sun at 29° C :-).

TRX Rows and Atomic Pushups with Double Unders

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For time do a reverse ladder of:

  • 30-20-10 TRX Atomic Pushups
  • 30-20-10 TRX Reverse Rows
  • 60-40-20 Double Unders

Results:  Not having worked out much in the last two weeks, I had a lot of issues with the first round of double unders… so the whole thing took 12.07.