Exercises
Round 1 (Pyramid 12,9,6,3 down)
1
L-Sit Pull-Up
12,9,6,3 pyramid down Hold L-sit throughout — legs must stay parallel to floor
View skill →2
Ring Row
6,5,4,3 each side pyramid down Set rings at waist height — adjust to control difficulty
View skill →3
4
5
Ring Lat Pulldown
12,9,6,3 pyramid down Start from a full dead hang — arms completely straight
View skill → Round 2
6
Negative Muscle-Up
5 Start on top of the bar in a locked-out dip
View skill →7
8
9
10
11
Ring Curl
20 Start from a full dead hang — arms completely straight
View skill →