Wow, here we are at the last level. Does that mean once you hit your goal capacity you can just stop? No, not really. Remember, the singular goal of the RX Gymnastics program is to get you to RX WOD’s. By this point, you are either there or almost there. If a WOD has 30 MU’s you might be able to do it, but it may take a while.
Where you take it from here is totally up to you and your ambitions in Cross-Training. If you want to RX most WOD’s that come up, you will just need to cycle through the MU progressions below a few times a month to maintain. Something along the lines of completing a Microcycle every ~2-3 weeks would do it.
If you have competition ambitions, it’s time to start thinking about custom programming based on your needs.
- Current ability: 8 for women/ 12 for men kipping ring muscle-ups, able to string together bar muscle-ups, and 1 strict ring muscle-up.
- Goal: 12 for women/ 18 for men kipping ring muscle-ups and 7 for women/ 10 for men strict ring muscle-ups.
- Objective: The singular goal of the RX Gymnastics program is to get you to RX WOD’s. By this point, you have likely reached that point and this cycle is to help you keep progressing onward with the Muscle-Up. The focus moving forward will be being able to do high rep muscle-ups while fatigued.
Microcycle 1
| WHEN | DAY 1 | DAY 2 | DAY 3 |
|---|---|---|---|
| BEFORE WOD | 4 sets max kipping ring muscle-ups. Each time you cycle through, rotate the following rest interval ratios – 1:2 – 1:3 – 1:4. Also rotate through back and forth between ring and bar. If you are going to a competition within 1-3 months stick with rings more as that has a higher likelihood of being programmed. | 3xME strict ring muscle-ups. Once you are able to do 3×5 at bodyweight start going up in 2.5lb increments. Once you cannot increase at 2.5lb/week go up on weight every 2-3 weeks. | 3 sets of max kipping ring muscle-ups with 1 extra dip on each rep. 2 Minutes rest. |
Microcycle 2
| WHEN | DAY 1 | DAY 2 | DAY 3 |
|---|---|---|---|
| BEFORE WOD | 15-20-25-or-30 muscle-ups for time. | 3xME strict ring muscle-ups. Once you are able to do 3×5 at bodyweight start going up in 2.5lb increments. Once you cannot increase at 2.5lb/week go up on weight every 2-3 weeks. | 3 sets of max kipping bar muscle-ups. 2 Minutes rest. |