Strength EMOM x 15 and Skill Work

Give this Ring Accessory Session a go to help improve strength and stability on the rings — Especially if you're working towards muscle-ups.

▪️PART A | STRENGTH

EMOM x 15 Minutes:
- 0:40 Ring Dip Hold
- 0:40 Lat Activations
- 0:40 False Grip Hang
- 0:40 Low Ring Push-Ups
- 0:40 Banded Transitions

▪️PART B | SKILL AND TECHNIQUE

5 Rounds For Quality:
- 2 Kip Swings + 2 Hips to Rings
- 2 Muscle-Ups + 2 Strict Ring Dips

▪️MODIFICATIONS

If you don't have a muscle-up yet, you can modify the skill work to exercises you can do.

Suggested Skill Work for Beginners:

5 Rounds For Quality:
- 3 Kip Swings
- 3 Hips to Rings
- 3 Box Assisted Transitions (See Movement Library for demo)

GOOD LUCK & LET ME KNOW HOW IT GOES!

Movement Library - Check it out below


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