Tuesday, april 18

"Text 911"

4x RFT: 400 m, V-ups, and Ring Muscle-ups

4 rounds, each round for time, of:

Run, 400 m

25 V-ups

9/7 Ring Muscle-ups

Rest 3 mins between each round.

Athlete Instructions

Time domain: 3-4 mins per round

Time cap: 5 mins per round (30 mins total)

Notes

Primary Objective: Ring muscle-ups- focus on completing these as fast as possible, whether that means breaking up into 3s, going unbroken, or even finding a way to do quick singles.

Secondary Objective: Complete each round in under 4 mins.

Stimulus: Gymnastics Volume / Midline Conditioning RPE: 8/10

L2: Run, 400 m, 25 V-ups, 15 Chest-to-bar Pull-ups

L1: Run, 400 m, 25 AbMat Sit-ups, 15 Ring Rows