Bike, Hang Snatch, and Ring Muscle-Up Ladder
Thursday, September 24th, 2026
Mixed Modal//For Time
Rx
For Time 40/32 Calorie Bike 30 Hang Snatches (95/65) 5 Ring Muscle-Ups 30/24 Calorie Bike 20 Hang Snatches (115/80) 10 Ring Muscle-Ups 20/16 Calorie Bike 10 Hang Snatches (135/95) 15 Ring Muscle-Ups
Level 2
Bike: 34/28, 28/20, 16/12 Calories Hang Snatch: 75/55, 95/65, 115/80 Jumping Ring Muscle-Ups
Level 1
Bike: 30/24, 20/16, 10/8 Calories Hang Snatch: 45/35, 75/55, 95/65 Ring Rows and Ring Dips
Goal: Build cycling efficiency as the barbell gets heavier and gymnastics volume increases.
Stimulus: Start controlled and protect grip and shoulders. Use a barbell progression and ring option that keep the workout moving without failed reps.
Movements
bikehang-snatchring-muscle-up
Equipment
assault-bikebarbellrings