Rings, Swings, and Pulling Things

Today’s workout ritual has some real bite to it, particularly if you do it as prescribed and as quickly as possible.
3 Rounds of 21-15-9 reps:
– Ring complex (see below)
– Two-handed swings, using 2 pood kettlebell
– Sumo deadlift high pulls, using same 2 pood kettlebell

Here’s how it works for the ring complex: In each round you begin with 1 muscle up. In round 1 you go into 10 dips and then come down into 10 pull ups. In round 2 you do the muscle up into 7 dips and then 7 pullups. Round three is the same thing with “only” 4 dips and 4 pullups. (So the numbers are half of 21, 15, and 9 plus the 1 muscle up.)

[Also, a note about the term “pood” for those of you who may not be familiar with it. Pood is a Russian term for weight. One pood equals 16 kilograms or about 35 pounds. So in this case, two pood is 70 pounds. Careful, comrade, that’s one heavy cannonball with a handle!]


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