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Workout overview

1. Band-assisted muscle-up
2A. Bodyweight dips (no pause)
2B. Pull-ups
3A. Ring push-ups
3B. Rows
4. Toes to bar
Equipment needed: rings, bands

Warm-up

Exercise Reps/Duration
A. Wrist circles 10 reps ea direction
B. Elbow circles 10 reps ea direction
C. Shoulder circles 10 reps ea direction
D. Push-ups 10 reps
E. Rows 10 reps
5. Bent-arm shoulder extension stretch 60 secs

1. Band-assisted muscle-up
Perform 3 sets with 2 min rest

Week 1 Week 2 Week 3 Week 4 Week 5
3 reps 3 reps 3 reps 4 reps 4 reps
Week 1 3 reps
Week 2 3 reps
Week 3 3 reps
Week 4 4 reps
Week 5 4 reps
2A. Bodyweight dips (no pause)
2B. Pull-ups

2A. Bodyweight dips (no pause)
2B. Pull-ups 
Perform this superset for 3 sets with 1 min rest after each exercise

Week 1 Week 2 Week 3 Week 4 Week 5
2A. Max Max Max Max Max
2B. Max Max Max Max Max
2A. 2B.
Week 1 Max Max
Week 2 Max Max
Week 3 Max Max
Week 4 Max Max
Week 5 Max Max
2A. Bodyweight dips (no pause)
2B. Pull-ups
3A. Ring push-ups
3B. Rows

3A. Ring push-ups
3B. Rows
Perform this superset for 3 sets with 1 min rest after each exercise

Week 1 Week 2 Week 3 Week 4 Week 5
3A. 10 reps 10 reps 11 reps 11 reps 12 reps
3B. 10 reps 10 reps 11 reps 11 reps 12 reps
3A. 3B.
Week 1 10 reps 10 reps
Week 2 10 reps 10 reps
Week 3 11 reps 11 reps
Week 4 11 reps 11 reps
Week 5 12 reps 12 reps
3A. Ring push-ups
3B. Rows

4. Toes to bar
Perform 3 sets with 2 min rest

Week 1 Week 2 Week 3 Week 4 Week 5
8 reps 8 reps 9 reps 9 reps 10 reps
Week 1 8 reps
Week 2 8 reps
Week 3 9 reps
Week 4 9 reps
Week 5 10 reps
A. Straddle
B. Shoulder flexion
C. Thoracic rotation

Cool-down 
Perform 2 rounds without rest

Exercise Duration
A. Straddle 60 secs
B. Shoulder flexion 60 secs
C. Thoracic rotation 60 secs ea side
A. Straddle
B. Shoulder flexion
C. Thoracic rotation

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