OtherMetconBenchmark
Ringer 1 & Ringer 2
Monostructural
Gymnastics
Weightlifting
Solo
Workout Details
Other
Ringer 1
For Time: 30-20-10
Calorie Air Bike
Toes-to-Rings
Time Cap: 7/6 minutes
Ringer 2
For Time: 15-10-5
Burpees with Ring Touch
Overhead Squats (135/95 lbs)
Time Cap: 5 minutes
Coaching Tips
Strategy
- 1Pace yourself on the Air Bike; maintain a steady effort to avoid burnout before transitioning to Toes-to-Rings.
- 2Break up the Toes-to-Rings into manageable sets to keep form tight and avoid excessive fatigue.
- 3On Burpees, aim for smooth transitions between the up and down positions; keep your core engaged to prevent sagging.
- 4For Overhead Squats, focus on shoulder mobility and core strength, and ensure a firm grip with proper elbow positioning throughout the movement.
Safety Considerations
Technical Focus
Ensure proper form on Toes-to-Rings to avoid shoulder strain.
Recommended Warm-Up
General Warm-Up:
- 5 min easy Assault Bike - 5 min
Mobility:
- 10 Shoulder Stretch - 30 sec
- 10 Hip Flexor Stretch - 30 sec
- 10 Ankle Mobility - 30 sec each side
Activation:
2 rounds- 5-10 Jump Squats(Start light to warm up legs.)
- 5-10 Ring Rows(Keep core tight.)
- 5 Burpees(Focus on proper form.)
Scaling Options
Intermediate
Reduce weights and reps while maintaining movement patterns.
- 1
overhead squats
Overhead Squats (Decrease weight)
Weight: 105/75 lbs (48/34 kg)
Scaled
Significantly reduce weights and simplify movements where necessary.
- 1
overhead squats
Overhead Squats (Significantly decrease weight)
Weight: 85/65 lbs (39/29 kg)