If you have muscle-ups, work on linking muscle-ups together.

If you have 5 strict Ring Dips, 5 Strict Pull-Ups.

  • Ring Swings (pull rings to hip) – 3 x 2
  • Muscle-Up Transition withBand – 3 x 3
  • Ring Dip Balance – 3×3

If you don’t have above.

  • 3 x max Ring Dips (8-10) with feet or band assist, rest 90 seconds between.
  • 5 x max Static Hold at the top of the rings, rest 90 seconds.


20 Minutes to a new 1RM Clean and Jerk

Post scores to TrainHeroic.



17 Passaic Avenue
Hawthorne, NJ 07506

Phone Number:

Ready to start your own fitness journey, a beginner’s guide to nutrition, or want to stay fit at work?

Our Free ebooks are packed full of fitness advice and nutrition tips.

Download these now

You have Successfully Subscribed!