OtherMetconBenchmark
Ringer 1 & Ringer 2
Monostructural
Gymnastics
Weightlifting
Solo
Workout Details
Other
Ringer 1
30 calAir Bike
30Toes-to-Rings
20 calAir Bike
20Toes-to-Rings
10 calAir Bike
10Toes-to-Rings
10 Toes-to-Rings
Time Cap: 7/6 minutes
15Burpees with Ring Touch
15Overhead Squat
↳ 135/95 lbs (61/43 kg)
10Burpees with Ring Touch
10Overhead Squat
↳ 135/95 lbs (61/43 kg)
5Burpees with Ring Touch
5Overhead Squat
↳ 135/95 lbs (61/43 kg)
5 Burpees with Ring Touch
5 Overhead Squats (135/95 lbs)
Time Cap: 5 minutes
Coaching Tips
Strategy
- 1Focus on pacing during the Air Bike to avoid burning out early. Consider breaking the Toes-to-Rings into smaller sets if needed.
- 2Keep a steady and controlled rhythm on the Burpees with Ring Touch to maximize efficiency and avoid fatigue.
- 3For Overhead Squats, ensure the bar is secured overhead and core is tight. Consider pausing between reps if balance is an issue.
- 4Aim to perform Air Bike calories in a consistent time for each round rather than sprinting to complete them instantly.
- 5Use the time cap strategically; work backwards from the total available time to manage rest periods between movements.
Safety Considerations
Technical Focus
Ensure proper overhead squat depth and stability during ring touching burpees.
Recommended Warm-Up
General Warm-Up:
- 3 min easy Air Bike - 3 min(Low intensity to warm up joints.)
Mobility:
- 10-15 Shoulder Dislocates(Use a band or PVC pipe.)
- 30 sec each side Hip Flexor Stretch - 0:30
- 30 sec each side Wrist Flexor/Extensor Stretch
Activation:
2 rounds- 10 Bodyweight Squats(Focus on depth and form.)
- 5 Ring Rows(Engage core and keep body in a straight line.)
- 5 Plank to Push-up(Maintain tension throughout.)
Scaling Options
Intermediate
20% reduced weights and reps.
- 1
air bike
Keep calories the same.
- 2
toes to rings
Reduce reps to 20-15-10.
- 3
burpees with ring touch
Keep reps same.
- 4
overhead squat
Reduce weight.
Weight: 105/75 lbs (47.6/34 kg)
Scaled
40% reduced weights and reps.
- 1
air bike
Keep calories the same.
- 2
toes to rings
Reduce reps to 15-10-5.
- 3
burpees with ring touch
Keep reps same.
- 4
overhead squat
Reduce weight.
Weight: 80/55 lbs (36.3/24.9 kg)