Today’s Workout:

Test Max Reps

Strict Muscle-ups
Strict Handstand Push-ups
Strict Ring Dips
Strict Pull-ups
Kipping Pull-ups

Then:

“Baseline”
500m Row
40 Squats
30 Sit-ups
20 Push-ups
10 Pull-ups (kipping allowed)

Not only is trying workouts strict a fun challenge, it is also a great way to earn more shoulder strength and stability. The kip requires a large amount of mobility, flexibility, and strength to be performed safely and efficiently. As athletes we place a large demands on our shoulders on a regular basis. Learning proper motor patterning, positioning, and actively working on achieving adequate mobility are an absolute necessities. No Kip November may be over, but strict gymnastics motions will remain an important tool in our training because they are the foundation for their more dynamic counterparts.