WOD - 111021

Perform the following:

3 sets of: 1-3 MU, 1-3 XR L-sit Press Shoulder Stand, forward roll out of the shoulder stand to a hanging L-sit, 1-3 Half Crank, 1-3 Half Reverse Crank

5x15 seconds FL

5x15 seconds PL Lean

5x15 seconds German Hang

Finish the workout with 2x10 Wall Extensions.

notes:

1) Perform a minimum of one and up to three repetitions on each of the assigned exercises in today’s ring strength series. It is not required to perform the same number of reps on each exercise.

2) Strive to perform the MUs with an emphasis on strength; keeping the kipping minimized or preferably eliminated all together. Be especially conscientious in locking your arms and turning out the rings at the top of each repetition.

3) Progressions for developing the XR shoulder stand are found in the Basic Rings Strength 3 essay.

4) Do not rest during the Ring strength series.

5) You should however rest at least 3-5 minutes between ring strength sets.

6) Complete all 3 sets of the ring strength series prior to beginning the static hold position sets.

7) Perform the static hold sets as a single giant set; perform a set of FL and then move immediately to the PL Lean and then move immediately to the German Hang.

8 ) To perform PL Leans assume a pushup position with the XR adjusted to just off of the floor. Now keeping the elbows locked and the body completely straight, lean as far forward as possible into a correct PL position. Your feet will remain on the ground for the entire repetition.

9) A short rest (30-60 sec) is allowed during the static hold positions work only after a single giant set has been completed.

I'm helping someone (female) who leads a fairly active life but never legitimately exercises get started on the wods so I've been showing them versions that are scaled way back to the most basic exercises. They only have a pull-up bar too. Does anyone have any ideas on how to scale this ring wod?

Hard to get the same benefit without rings of course, but you can get some of the same benefit with a bar.

Example

Muscle up or Pullup to pullover, Roll forward to hanging L, Skin the cat, Pullout to FL ect..

Just gotta be a bit creative with making a ring strength type sequence with a normal pullup bar, or better yet get some rings

Ahh this looks so cool! Unfortunately today and weekend foare rest daysr me. I'm attending some kind of dance lesson show today, I sure will enjoy extra rest Pushed really hard this week. Enjoy guys!

element3904 said:

I'm helping someone (female) who leads a fairly active life but never legitimately exercises get started on the wods so I've been showing them versions that are scaled way back to the most basic exercises. They only have a pull-up bar too. Does anyone have any ideas on how to scale this ring wod?

I would second either getting or making rings. There are tons of DIY guides out there, or just get them. As far as scaling, I would just check out Ring Strength 1 and go from there as coach recommends you stick to that until you can do 3 MU I believe. You can always add some things in(L-sit/support hold, etc.) if you are still unable to do MU and are stuck on the 1st series for a long while...i.e. me .

Also for the static holds possible subs: german hangs with foot support, L-sit tuck hang for FL, PL Leans you can do on the floor if you don't have any other option. Also just an L-sit variation could work as coach usually recommends a pretty strict 3x60s L-sit before starting on any serious PL work(i.e. anything past straight arm frog I believe). Note: PL leans are not serious PL work AFAIK.

Ido's Shoulder/Scap Routine

Wrist Routine

FSP Pre-req Warmup B

WOD:

-4 Chair Dips(212x)/1:40 rest

-4 Pull ups(2121x)/1:40 rest

-Ring Strength 1(minus MU)/4min Rest(Lower leg prehab A/B)

Repeat x3

-2 more sets of Dips/Pulls

5x15s/60s rests

-Tuck L-sit Hang

-XR Plank Support

-German Hang(last 2 slight foot assist)

2x10 Wall Ext(303 tempo)

NOTES:

-Everything felt great today. Did dips and pulls at 212 tempo pretty solid until the end of last 2 sets where I sped up a little for forms sake, but very happy overall.

-Had to rock a foot assist for the last 2 reps of german hangs. Something was feeling a little off in the right shoulder/chest and left elbow so I played it safe...the only way to play in this game. Ok, that sounded like something from an awesome bad 80's movie like Over the Top. "The world doesn't meet anyone halfway. When you want something, you have to take it."

Extra Rest Day

extremely pleased with my work last night. no highspeed for at least another week though. i'll make a massive mash up vid with all these wods and upload it later.