Shuttle Run, Ring Dip, V-Up, and Wall Walk EMOM
Friday, November 6th, 2026
Mixed Modal//EMOM//20 min
Rx
5 Rounds Minute 1: 12 x 25-Foot Shuttle Runs Minute 2: 12 Ring Dips Minute 3: 12 V-Ups Minute 4: 6 Wall Walks
Level 2
10 Ring Dips or Banded Ring Dips 10 V-Ups 4 Wall Walks
Level 1
10 x 25-Foot Shuttle Runs 10 Box Dips 10 Tuck-Ups 6 Inchworms
Goal: Develop repeatable conditioning, upper-body pressing stamina, trunk endurance, and controlled inversion.
Stimulus: Select variations that finish each minute with time to transition. Keep output consistent across all five rounds and avoid missed reps late in the workout.
Movements
shuttle-runring-dipv-upwall-walk
Equipment
ringswallbox