WOD: Wednesday 250625
• Coaching Brief & Class Overview
Today’s session focuses on developing ring muscle-up skill and applying that skill under fatigue in a high-volume, mixed-modal workout. The class will begin with targeted skill prep, emphasizing mechanics, positions, and confidence in the progressions. Athletes will work through a structured progression that includes false grip ring rows to build pulling mechanics, followed by transition drills using low rings, boxes, or bands to reinforce body awareness through the turnover. From there, athletes will move into negative reps or toenail spot muscle-ups depending on their current level. The goal is quality over volume, build the foundation, drill positions, and ensure athletes leave the skill work or specific strength work that they can take away on how to approach the rings.
The conditioning piece, “Shepherd’s Pie,” is a long-format triplet that layers skill fatigue, midline interference, and muscular stamina across three tough rounds. Each round includes a calorie row into toes-to-bar, double unders, wall balls, and finishes with 9/7 ring muscle-ups. The row sets the tone, athletes should push but not redline. The toes-to-bar and double unders create grip and shoulder fatigue that will bleed into the wall balls, where athletes must brace and breathe effectively to stay composed. The muscle-ups at the end of each round will be the separator. Athletes should scale to the most challenging, but sustainable modification they can complete with good form. Starting with a conservative approach and smaller sets for the majority will be the play today.
This workout demands smart pacing, positional awareness, and gymnastic discipline. Encourage athletes to break early and move deliberately to protect their grip and preserve their ability to move well on the rings. With a 25-minute cap, efficient transitions and pacing through the first two rounds will be essential to completing this workout in the goal time domain.
metcon: "Shepherd’s Pie"
3 rounds for time of:
18/14 Row Calories
18 Toes-to-bars
72 Double Unders
24 Wall Balls, 20/14 lbs, 10/9 ft
9/7 Ring Muscle-ups
Time Domain: 15-20min
Time Cap: 25min
Accessories:
4 rounds for quality of:
20 Half Kneeling Paloff Press + Rotations
Ring Support Hold, 15 secs
15 Banded Face Pulls