Class Date 28/04/2026 Class Functional Fitness 6:15 am Stream 312 Workout of The Day Text Size Theme Dark Window Display 1 Window Andi Baes Tuesday 28th Apr 2026 Warm-Up Flow General Warm-Up 2:00 Cardio Choice 10 PVC Pass-Throughs 10 Scap Retractions from a Dead Hang 8/8 Single Arm Banded Pull-Down 8/8 Hip 90-90 Transitions 8 Inchworm to Push-Up 10 Alternating Reverse Lunges 2 Sets: 5 Ring Rows (pause 1 second at sternum each rep) 5/5 Single Arm Dumbbell Strict Press 8 Alternating Dumbbell Snatch, light 8/8 Single Arm Overhead Lunge Steps, light Specific Ring Muscle-Up Prep Gymnastics Skill: Ring Muscle-Up Progression Unscored Set 1 Establish false grip in rings, 3–5 slow ring rows with false grip, pause at sternum and feel the lat engagement, then 3–5 jumping transitions from below the rings to support. Then add in Ring Support Holds and Bottom of Ring Dip Holds Set 2 3–5 low ring banded or low ring muscle-up transitions, pause 2 seconds in support at the top, coach the turnover and elbow drive past the rings Set 3 3 controlled attempts at the current progression level — low ring options, strict pull-ups + dips, kipping drill for those building — confirm positions are clean before the skill block opens Coaches Notes This is a 12-minute structured skill block. Coaches facilitate athletes through the progression that matches their current capacity. Beginners work strict ring row transitions and low ring jumping ring dips to support. Intermediate athletes develop kipping timing on the low rings and the pull-to-press connection. Advanced athletes refine efficiency and consistency working to better mechanics. The progression moves from strict to kipping and from low rings to high rings — athletes should not skip steps to get to the "real" version. Mechanics first. Modifications Chest to Bar Pull-Ups + Ring Dips Strict Pull-Ups + Ring Dips Level 1: 5 Sets of 5 Ring Rows with a false grip + 5 Box-Assisted Ring Muscle-Up transitions — prioritize feel of the movement over load or volume Primer 2 Sets: 25ft (7.5m) Single Arm Dumbbell Overhead Lunge 6 Alternating Dumbbell Snatch at working weight 3/2 Ring Muscle-Ups or progression equivalent Use this to confirm dumbbell load and ring standard before La-Z-Boy begins. "La-Z-Boy" Time For Time 4 Rounds: 50ft (15m) Single Arm Dumbbell Overhead Lunge 25 Abmat Sit-Ups 15 Alternating Dumbbell Snatch 5/4 Ring Muscle-Ups Dumbbell: 22.5/15 kg Time Cap: 18:00 Level 2 4 Rounds: 50ft (15m) Single Arm Dumbbell Overhead Lunge 25 Abmat Sit-Ups 15 Alternating Dumbbell Snatch 12 Pull-Ups 9/7 Ring Dips Dumbbell: 35/25 lb (15/12 kg) Level 1 4 Rounds: 50ft (15m) Plate Overhead Lunge 20 Abmat Sit-Ups 15 Alternating Dumbbell Hang Snatch 12 Ring Rows 9 Push-Ups Dumbbell: 25/15 lb (12/7 kg) Masters 4 Rounds: 50ft (15m) Single Arm Dumbbell Overhead Lunge 20 Abmat Sit-Ups 12 Alternating Dumbbell Snatch 3 Ring Muscle-Ups or (12 Pull-Ups + 9/7 Ring Dips) Dumbbell: 35/25 lb (15/12 kg) Competitor 4 Rounds: 60ft (18m) Single Arm Dumbbell Overhead Lunge 25 GHD Sit-Ups 15 Alternating Dumbbell Snatch 8/6 Ring Muscle-Ups Time Cap: 18:00 Dumbbell: 70/50 lb (32/22.5 kg) Coaches Notes Goal: 12:00–16:00 Time Cap: 18:00 Stimulus: Gymnastics / Upper Body Skill Under Fatigue RPE: 8.5/10 Primary Objective: Ring muscle-ups (or variation) completed unbroken or in 2 sets or less each round — maintain this across all 4 rounds, not just the first. Secondary Objective: Manage dumbbell work strategically — snatch and lunge should not destroy grip before reaching the rings. Workout Strategy This workout rewards patience and punishes ego. The lunges are the longest movement each round and will tempt athletes to push the pace — don’t take the bait. Switch dumbbell at the 25ft (7.5m) mark Keep torso tall Use sit-ups as active recovery to control breathing On the snatch: Decide your rep scheme before the clock starts and stick to it. 15 reps = manageable in 1–2 sets If you go unbroken every round without a plan, your grip will fail at the worst time. The muscle-ups (or variation) are the crux of the workout. Arrive at the rings with intention Execute your set If needed, take one short break instead of multiple By rounds 3–4: Smart pacing = still moving Fast starters = stuck at the rings trying to find their kip PRVN Reset For Quality – 3 Sets: 5 reps w/ 3 long breaths — Supine Supinated Overhead Reach w/ PVC (or weighted PVC) 5 Skin the Cats on Rings OR Shoulder Extension Stretch :30 1:00 Pigeon Pose / side Intent: Restore shoulder extension and overhead comfort while decompressing hips. Optional Accessories 4 Sets: 5 Strict Pull-Ups 10 Ring Rows :15 Hollow Hold :30 Weighted Plank Powered by