Today we have a new benchmark workout with “Uppercut.” We will start working the ring muscle up transition. The goal in the strength session is to get more comfortable and efficient using the false grip on the rings, getting our hips up to the rings, and transitioning to the dip. then we will move into the workout. This is a demanding skill test with the ring muscle up “buy-in,” then going directly into the couplet of power cleans and lateral barbell burpees. As you can see, the weight increases and the reps decrease on the power clean with the hope that we can continue to stay connected to the bar throughout the 12 minutes.

SKILL

ON A 10:00 RUNNING CLOCK

Slowly Drill and then Practice Low Ring Transitions or Jumping Transitions for Ring Muscle-Up

(No Measure)

NCFIT CLASSIC WORKOUT*

“UPPERCUT”
ON A 12:00 RUNNING CLOCK… 

20 Ring Muscle-Ups

Then in the remaining time…

2 ROUNDS
7 Power Cleans (135/95)|(95/65)
7 Lateral Burpees Over Bar

into…

2 ROUNDS
5 Power Cleans (155/105)|(115/75)
7 Lateral Burpees Over Bar

into…

AMRAP in remaining time of…

3 Power Cleans (185/125)|(135/95)
7 Lateral Burpees Over Bar

No other rep or weight changes in workout.

*New NCFIT Classic Workout! (Score is Rounds + Reps)