WOD: Tuesday 250603

• Coaching Brief & Class Overview

Today’s session begins with a focused ring muscle-up progression that builds both strength and technical proficiency through structured drills. Athletes will work through a series of movements aimed at improving mechanics and confidence on the rings, whether they’re developing their first strict muscle-up or refining dynamic efficiency. The session begins with a negative muscle-up and pause drill to reinforce control through the transition, then moves into swing mechanics to dial in rhythm and body shape, before finishing with banded or low-ring assisted muscle-up practice. These drills provide scalable access points for all levels and help reinforce transferable strength and movement patterns.

The conditioning piece is a long-format, gymnastics-focused for-time workout that blends aerobic capacity with midline fatigue and skill execution. Athletes will begin with a 1000/900m row buy-in, then move directly into five rounds of ring muscle-ups, V-ups, and double unders before closing out with a 500/450m row cash-out. The structure demands consistency and composure as athletes manage both volume and skill under rising fatigue.

Ring muscle-ups should be broken into sustainable sets early, with a strong emphasis on quality mechanics and grip management. V-ups will tax the midline quickly, so encourage athletes to scale to tuck-ups or sit-ups if form starts to break down. Double unders should be approached with rhythm and control. As fatigue builds, breathing and timing will become key in maintaining efficiency.

The final row is where athletes should push, whatever energy remains should be spent holding a strong split and finishing with intent. The workout is not won in the first row, but it can be lost there, so remind athletes to approach this piece with pacing strategy and movement discipline in mind.

metcon: "Neo"

For time:

Row, 1000/900 m

-- then --

5 rounds of:

6/4 Ring Muscle-ups

18 V-ups

72 Double Unders

-- then --

Row, 500/450 m

Goal: Complete between 15-18 minutes

Time Cap: 25min

Accessories:

5 rounds for quality of:

GHD Russian Twist, pick load, 30 secs

Rest 10 secs

Side Plank, L 30 secs

Rest 10 secs

Side Plank, R 30 secs

Rest 40 secs