{"id":1930,"date":"2024-12-31T10:54:51","date_gmt":"2024-12-31T16:54:51","guid":{"rendered":"https:\/\/prewodplus.com\/?p=1930"},"modified":"2024-12-31T20:09:56","modified_gmt":"2025-01-01T02:09:56","slug":"domina-el-ring-muscle-up-estricto","status":"publish","type":"post","link":"https:\/\/prewodplus.com\/ro\/domina-el-ring-muscle-up-estricto\/","title":{"rendered":"Domina el Ring Muscle Up Estricto"},"content":{"rendered":"<p><a href=\"https:\/\/prewodplus.com\/wp-admin\/edit.php?post_type=post\"><\/a><\/p>\n\n\n\n<p>\u00bfQuieres llevar tu fuerza y control en los anillos al siguiente nivel? Este programa est\u00e1 dise\u00f1ado espec\u00edficamente para ayudarte a lograr un <strong>Ring Muscle Up estricto<\/strong>, trabajando desde la base hasta la ejecuci\u00f3n completa.<\/p>\n\n\n\n<p><strong>\u00bfQu\u00e9 puedes esperar de este programa?<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>T\u00e9cnica Impecable:<\/strong>\n<ul class=\"wp-block-list\">\n<li>Aprender\u00e1s las posiciones correctas, transiciones y c\u00f3mo generar fuerza desde un agarre falso s\u00f3lido hasta la posici\u00f3n superior.<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Fuerza y Control:<\/strong>\n<ul class=\"wp-block-list\">\n<li>Enf\u00f3cate en desarrollar fuerza estricta en el pull-up y el dip, as\u00ed como estabilidad en los hombros, lo cual es esencial para dominar el movimiento.<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Progresiones Detalladas:<\/strong>\n<ul class=\"wp-block-list\">\n<li>Cada sesi\u00f3n incluye progresiones cuidadosamente planificadas, permiti\u00e9ndote avanzar de manera segura y efectiva.<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Movilidad y Preparaci\u00f3n:<\/strong>\n<ul class=\"wp-block-list\">\n<li>Mejora tu rango de movimiento y resistencia articular para prevenir lesiones y aumentar la eficiencia en los anillos.<\/li>\n<\/ul>\n<\/li>\n<\/ol>\n\n\n\n<p><strong>\u00bfQui\u00e9n deber\u00eda unirse a este programa?<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Atletas que buscan dominar su primer Ring Muscle Up estricto.<\/li>\n\n\n\n<li>Aquellos que ya pueden realizar Muscle Ups kipping pero desean desarrollar control y fuerza estricta.<\/li>\n\n\n\n<li>CrossFitters, gimnastas y entusiastas del fitness interesados en progresar en los movimientos avanzados en anillos.<\/li>\n<\/ul>\n\n\n\n<p><strong>Resultados que obtendr\u00e1s:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Fuerza explosiva combinada con control total en cada repetici\u00f3n.<\/li>\n\n\n\n<li>Confianza en tu t\u00e9cnica para realizar Ring Muscle Ups estrictos con consistencia.<\/li>\n\n\n\n<li>Una base s\u00f3lida que te permitir\u00e1 abordar movimientos a\u00fan m\u00e1s avanzados en los anillos.<\/li>\n<\/ul>\n\n\n\n<p><strong>\u00a1\u00danete ahora y transforma tus habilidades en los anillos!<\/strong><\/p>\n\n\n\n<div class=\"wp-block-greenshift-blocks-container gspb_container gspb_container-gsbp-1d18115\" id=\"gspb_container-id-gsbp-1d18115\">\n<div class=\"wp-block-greenshift-blocks-iconbox gspb_iconBox gspb_iconBox-id-gsbp-0b9108c\" id=\"gspb_iconBox-id-gsbp-0b9108c\"><div class=\"gspb_iconBox__wrapper\" style=\"display:inline-flex\"><svg class=\"\" style=\"display:inline-block;vertical-align:middle\" width=\"72\" height=\"72\" viewbox=\"0 0 1152 1024\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path style=\"fill:#565D66\" d=\"M518.6 35.6l-130.6 264.8-292.2 42.6c-52.4 7.6-73.4 72.2-35.4 109.2l211.4 206-50 291c-9 52.6 46.4 92 92.8 67.4l261.4-137.4 261.4 137.4c46.4 24.4 101.8-14.8 92.8-67.4l-50-291 211.4-206c38-37 17-101.6-35.4-109.2l-292.2-42.6-130.6-264.8c-23.4-47.2-91.2-47.8-114.8 0z\"><\/path><\/svg><\/div><\/div>\n\n\n\n<div id=\"gspb_heading-id-gsbp-d94c7bd\" class=\"gspb_heading gspb_heading-id-gsbp-d94c7bd\">Semana 1<span class=\"gspb_heading_subtitle\">Build Strength<\/span><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-greenshift-blocks-tabs gspb-tabs gspb_tabs-id-gsbp-8f1ae0a gstabs-tabs\" data-autoplay=\"false\" data-autoplaytime=\"4\"><div class=\"t-btn-container\" role=\"tablist\"><button class=\"t-btn active\" aria-selected=\"true\" role=\"tab\" tabindex=\"0\" id=\"gspb-tab-item-btn-gsbp-8f1ae0a-0\" aria-controls=\"gspb-tab-item-content-gsbp-8f1ae0a-0\"><div class=\"tabtitlelabel\">D\u00eda 1<\/div><\/button><button class=\"t-btn\" aria-selected=\"false\" role=\"tab\" tabindex=\"-1\" id=\"gspb-tab-item-btn-gsbp-8f1ae0a-1\" aria-controls=\"gspb-tab-item-content-gsbp-8f1ae0a-1\"><div class=\"tabtitlelabel\">D\u00eda 2<\/div><\/button><button class=\"t-btn\" aria-selected=\"false\" role=\"tab\" tabindex=\"-1\" id=\"gspb-tab-item-btn-gsbp-8f1ae0a-2\" aria-controls=\"gspb-tab-item-content-gsbp-8f1ae0a-2\"><div class=\"tabtitlelabel\">D\u00eda 3<\/div><\/button><button class=\"t-btn\" aria-selected=\"false\" role=\"tab\" tabindex=\"-1\" id=\"gspb-tab-item-btn-gsbp-8f1ae0a-3\" aria-controls=\"gspb-tab-item-content-gsbp-8f1ae0a-3\"><div class=\"tabtitlelabel\">D\u00eda 4<\/div><\/button><\/div><div class=\"t-panel-container\"><div class=\"gswipertabs\"><div class=\"swiper-wrapper\">\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-8f1ae0a-0\" id=\"gspb-tab-item-content-gsbp-8f1ae0a-0\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide active\"><div class=\"wp-block-greenshift-blocks-tab\">\n<p><strong>Notas para la Semana 1, D\u00eda 1<\/strong><\/p>\n\n\n\n<p><strong>Warmup:<\/strong><br><strong>2 sets x 20 reps alternando:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong><a href=\"https:\/\/www.youtube.com\/watch?v=xBNA6eAVP2k\">Wall Foam Roll.<\/a><\/strong><\/li>\n\n\n\n<li><strong><a href=\"https:\/\/prewodplus.com\/wp-content\/uploads\/2024\/12\/Parallette-Shoulder-Extensions.mp4\">Parallette Shoulder Extensions.<\/a><\/strong><br><em>(Para las Parallette Shoulder Extensions en este programa: si no tienes paralelas, puedes usar dos cajas o unos discos.)<\/em><\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>Luego:<\/strong><br><strong>Completa 5 sets alternando:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong><a href=\"https:\/\/www.youtube.com\/shorts\/JLXQRKKHGGM\">L-Chin Ups<\/a>:<\/strong> 5-4-3-2-1<\/li>\n\n\n\n<li><strong><a href=\"https:\/\/www.youtube.com\/watch?v=EznLCDBAPIU\">Ring Dips<\/a>:<\/strong> 5-4-3-2-1<br><em>Descansa lo necesario entre sets para completar todas las repeticiones con \u00e9xito.<\/em><\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>Para los L-Chin Ups:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>5-4-3-2-1.<\/strong><\/li>\n\n\n\n<li>Idealmente queremos tirar hacia el pecho para imitar el primer tir\u00f3n del <strong>Strict Ring Muscle Up.<\/strong><\/li>\n<\/ul>\n\n\n\n<p><strong>Opciones para escalar:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Coloca las piernas en posici\u00f3n de tuck y tira tan alto como sea posible.<\/li>\n\n\n\n<li>Si no puedes completar todas las repeticiones sin pausas, est\u00e1 bien. Solo aseg\u00farate de completar las repeticiones de cada set antes de pasar a los <strong>Strict Ring Dips.<\/strong><\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>Para escalar los Ring Dips:<\/strong><\/p>\n\n\n\n<p><a href=\"https:\/\/www.youtube.com\/watch?v=NbUOZOKzmIQ&amp;t=120s\">Box Ring Dips<\/a><\/p>\n\n\n\n<p><a href=\"https:\/\/prewodplus.com\/wp-content\/uploads\/2024\/12\/False-Grip-Demo-Video.mp4\">False Ring Grip<\/a><\/p>\n<\/div><\/div>\n\n\n\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-8f1ae0a-1\" id=\"gspb-tab-item-content-gsbp-8f1ae0a-1\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide\"><div class=\"wp-block-greenshift-blocks-tab\">\n<p><strong>Warmup:<\/strong><br>Completa <strong>5 sets<\/strong> de:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong><a href=\"https:\/\/www.youtube.com\/watch?v=4VLAckbH0wc\">Bear Rolls:<\/a><\/strong> 5-4-3-2-1<\/li>\n\n\n\n<li><strong>Overhead Opener:<\/strong> 20 segundos por set<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>Strength:<\/strong><br>Completa <strong>4 sets x 5 repeticiones<\/strong> de False Grip Ring Pull<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Descansa aproximadamente 45 segundos entre sets.<\/strong><\/li>\n\n\n\n<li>Intenta realizar todos los <strong><a href=\"https:\/\/prewodplus.com\/wp-content\/uploads\/2024\/12\/false-grip-pull-to-as-low-as-possible.mp4\">False Grip Pulls<\/a><\/strong> seguidos, pero si necesitas una pausa, aseg\u00farate de completar todas las repeticiones de cada set.<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>Luego:<\/strong><br>Completa <strong>2 sets x 20 repeticiones<\/strong> de <strong><a href=\"https:\/\/www.youtube.com\/watch?v=DjS3UeC-8YQ\">Scaled Russian Pushup<\/a><\/strong><\/p>\n\n\n\n<p><strong>Descansa aproximadamente 60 segundos entre sets.<\/strong><\/p>\n<\/div><\/div>\n\n\n\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-8f1ae0a-2\" id=\"gspb-tab-item-content-gsbp-8f1ae0a-2\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide\"><div class=\"wp-block-greenshift-blocks-tab\">\n<p><strong>Warmup:<\/strong><br>Completa <strong>5 sets alternando:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>5 <a href=\"https:\/\/www.youtube.com\/watch?v=hLIVcJpMbbQ\">Crab Sliders.<\/a><\/strong><\/li>\n\n\n\n<li><strong>5 <a href=\"https:\/\/prewodplus.com\/wp-content\/uploads\/2024\/12\/Active-Hangs.mp4\">Active Hangs.<\/a><\/strong><\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>EMOM (Every Minute On the Minute):<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Minuto 1:<\/strong> 5 <a href=\"https:\/\/prewodplus.com\/wp-content\/uploads\/2024\/12\/Russian-Dips-off-Box.mp4\">Russian Dips<\/a> <em>(puedes hacer Russian Pushups si no tienes 2 cajas).<\/em><\/li>\n\n\n\n<li><strong>Minuto 2:<\/strong> 4 <a href=\"https:\/\/prewodplus.com\/wp-content\/uploads\/2024\/12\/Self-Spot-Ring-Muscle-up.mp4\">Self Spot Muscle-Ups.<\/a><\/li>\n\n\n\n<li><strong>Minuto 3:<\/strong> 5 Russian Dips.<\/li>\n\n\n\n<li><strong>Minuto 4:<\/strong> 4 <a href=\"https:\/\/prewodplus.com\/wp-content\/uploads\/2024\/12\/Self-Spot-Ring-Muscle-up.mp4\">Self Spot Muscle-Ups.<\/a><\/li>\n\n\n\n<li>&#8230;y as\u00ed sucesivamente.<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>Recuerda:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>La <strong>calidad<\/strong> es lo m\u00e1s importante. Aseg\u00farate de priorizar la t\u00e9cnica antes que la cantidad.<\/li>\n<\/ul>\n<\/div><\/div>\n\n\n\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-8f1ae0a-3\" id=\"gspb-tab-item-content-gsbp-8f1ae0a-3\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide\"><div class=\"wp-block-greenshift-blocks-tab\">\n<p><strong>Warmup:<\/strong><br>Alterna <strong>2 sets<\/strong> de:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong><a href=\"https:\/\/www.youtube.com\/watch?v=xBNA6eAVP2k\">Wall Foam Roll.<\/a><\/strong><\/li>\n\n\n\n<li><strong><a href=\"https:\/\/prewodplus.com\/wp-content\/uploads\/2024\/12\/Parallette-Shoulder-Extensions.mp4\">Parallette Shoulder Extensions.<\/a><\/strong><\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>Luego completa el repaso de la semana 1:<\/strong><br><strong>3 sets de:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>5 S<a href=\"https:\/\/prewodplus.com\/wp-content\/uploads\/2024\/12\/Self-Spot-Ring-Muscle-up.mp4\">Self Spot Muscle-Ups.<\/a><\/strong><\/li>\n\n\n\n<li><strong>4 <strong><a href=\"https:\/\/www.youtube.com\/watch?v=DjS3UeC-8YQ\">Scaled Russian Pushup<\/a><\/strong>.<\/strong><\/li>\n\n\n\n<li><strong>3 <strong><a href=\"https:\/\/www.youtube.com\/shorts\/JLXQRKKHGGM\">L-Chin Ups<\/a>:<\/strong><\/strong><\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>Nota:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Si no puedes completar todas las repeticiones seguidas, no hay problema. Solo aseg\u00farate de terminar todas las repeticiones antes de pasar al siguiente ejercicio.<\/li>\n<\/ul>\n<\/div><\/div>\n<\/div><\/div><\/div><\/div>\n\n\n\n<div class=\"wp-block-greenshift-blocks-container gspb_container gspb_container-gsbp-2269d16\" id=\"gspb_container-id-gsbp-2269d16\">\n<div class=\"wp-block-greenshift-blocks-iconbox gspb_iconBox gspb_iconBox-id-gsbp-7dc10f6\" id=\"gspb_iconBox-id-gsbp-7dc10f6\"><div class=\"gspb_iconBox__wrapper\" style=\"display:inline-flex\"><svg class=\"\" style=\"display:inline-block;vertical-align:middle\" width=\"72\" height=\"72\" viewbox=\"0 0 1152 1024\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path style=\"fill:#565D66\" d=\"M518.6 35.6l-130.6 264.8-292.2 42.6c-52.4 7.6-73.4 72.2-35.4 109.2l211.4 206-50 291c-9 52.6 46.4 92 92.8 67.4l261.4-137.4 261.4 137.4c46.4 24.4 101.8-14.8 92.8-67.4l-50-291 211.4-206c38-37 17-101.6-35.4-109.2l-292.2-42.6-130.6-264.8c-23.4-47.2-91.2-47.8-114.8 0z\"><\/path><\/svg><\/div><\/div>\n\n\n\n<div id=\"gspb_heading-id-gsbp-cf01d4c\" class=\"gspb_heading gspb_heading-id-gsbp-cf01d4c\">Semana 2<span class=\"gspb_heading_subtitle\">Build Strength<\/span><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-greenshift-blocks-tabs gspb-tabs gspb_tabs-id-gsbp-5120e90 gstabs-tabs\" data-autoplay=\"false\" data-autoplaytime=\"4\"><div class=\"t-btn-container\" role=\"tablist\"><button class=\"t-btn active\" aria-selected=\"true\" role=\"tab\" tabindex=\"0\" id=\"gspb-tab-item-btn-gsbp-5120e90-0\" aria-controls=\"gspb-tab-item-content-gsbp-5120e90-0\"><div class=\"tabtitlelabel\">D\u00eda 1<\/div><\/button><button class=\"t-btn\" aria-selected=\"false\" role=\"tab\" tabindex=\"-1\" id=\"gspb-tab-item-btn-gsbp-5120e90-1\" aria-controls=\"gspb-tab-item-content-gsbp-5120e90-1\"><div class=\"tabtitlelabel\">D\u00eda 2<\/div><\/button><button class=\"t-btn\" aria-selected=\"false\" role=\"tab\" tabindex=\"-1\" id=\"gspb-tab-item-btn-gsbp-5120e90-2\" aria-controls=\"gspb-tab-item-content-gsbp-5120e90-2\"><div class=\"tabtitlelabel\">D\u00eda 3<\/div><\/button><button class=\"t-btn\" aria-selected=\"false\" role=\"tab\" tabindex=\"-1\" id=\"gspb-tab-item-btn-gsbp-5120e90-3\" aria-controls=\"gspb-tab-item-content-gsbp-5120e90-3\"><div class=\"tabtitlelabel\">D\u00eda 4<\/div><\/button><\/div><div class=\"t-panel-container\"><div class=\"gswipertabs\"><div class=\"swiper-wrapper\">\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-5120e90-0\" id=\"gspb-tab-item-content-gsbp-5120e90-0\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide active\"><div class=\"wp-block-greenshift-blocks-tab\">\n<p><strong>Warmup:<\/strong><br><strong>2 sets de:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>10 <a href=\"https:\/\/prewodplus.com\/wp-content\/uploads\/2024\/12\/Standing-Banded-Hollow-I-Y.mp4\">Banded I-Y<\/a><\/strong> <em>(I-Y cuenta como 1 repetici\u00f3n).<\/em><\/li>\n\n\n\n<li><strong>10 <a href=\"http:\/\/Crab Sliders.\">Crab Sliders.<\/a><\/strong><\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>Strength:<\/strong><br><strong>3 sets alternando:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>4 <a href=\"https:\/\/prewodplus.com\/wp-content\/uploads\/2024\/12\/Ring-Muscle-Up-Negatives.mp4\">Muscle-Up Negatives.<\/a><\/strong><\/li>\n\n\n\n<li><strong>10 <a href=\"https:\/\/www.youtube.com\/watch?v=7-tsailZII0\">Snap To Hollow.<\/a><\/strong><\/li>\n\n\n\n<li><strong>Descansa lo necesario entre ejercicios<\/strong> para completar todas las repeticiones con \u00e9xito.<\/li>\n<\/ul>\n<\/div><\/div>\n\n\n\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-5120e90-1\" id=\"gspb-tab-item-content-gsbp-5120e90-1\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide\"><div class=\"wp-block-greenshift-blocks-tab\">\n<p><strong>Mobility:<\/strong><br>Completa <strong>5 rondas:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>5-4-3-2-1<\/strong> <strong><a href=\"https:\/\/www.youtube.com\/watch?v=4VLAckbH0wc\">Bear Rolls<\/a><\/strong><\/li>\n\n\n\n<li><strong>5-4-3-2-1<\/strong> <a href=\"https:\/\/www.youtube.com\/watch?v=KqCMJWc9Xos\"><strong>Inchworm + Pushup.<\/strong><\/a><\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>Strength:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>8 singles<\/strong> de <a href=\"https:\/\/prewodplus.com\/wp-content\/uploads\/2024\/12\/Ring-Muscle-Up-3-Position-Drill.mp4\">Ring MU 3 Position Drill.<\/a>\n<ul class=\"wp-block-list\">\n<li><strong>Prioriza la calidad sobre la velocidad,<\/strong> as\u00ed que descansa lo necesario entre cada repetici\u00f3n &#8220;set&#8221;.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>Luego trabaja en el <a href=\"https:\/\/prewodplus.com\/wp-content\/uploads\/2024\/12\/Ring-Transition-Drill-scaled-ring-kip.mp4\">Ring Transition Drill:<\/a><\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>5 repeticiones<\/strong> (puedes hacer m\u00e1s si deseas m\u00e1s pr\u00e1ctica).<\/li>\n<\/ul>\n\n\n\n<p><strong>Instrucciones:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Usa un <strong>false grip.<\/strong><\/li>\n\n\n\n<li>Mientras m\u00e1s bajas est\u00e9n las anillas, m\u00e1s f\u00e1cil ser\u00e1. Comienza con las anillas a la altura <strong>entre el muslo medio y la cadera.<\/strong><\/li>\n\n\n\n<li>Este es un ejercicio desafiante, as\u00ed que no te frustres si no te sale perfecto de inmediato. \u00a1Mejorar\u00e1s a medida que avances en las semanas!<\/li>\n<\/ul>\n<\/div><\/div>\n\n\n\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-5120e90-2\" id=\"gspb-tab-item-content-gsbp-5120e90-2\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide\"><div class=\"wp-block-greenshift-blocks-tab\">\n<p><strong>Warmup:<\/strong><br><strong>5 sets x 5 reps:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong><a href=\"http:\/\/Crab Sliders.\">Crab Slider.<\/a><\/strong><\/li>\n\n\n\n<li><strong><a href=\"http:\/\/Active Hangs.\">Active Hangs<\/a>.<\/strong><\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>Strength:<\/strong><br><strong>EMOM (Every Minute On the Minute) por 8 minutos:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Minuto 1:<\/strong> 5 <a href=\"https:\/\/prewodplus.com\/wp-content\/uploads\/2024\/12\/false-grip-pull-to-as-low-as-possible.mp4\">False Grip Pulls<\/a>.<\/li>\n\n\n\n<li><strong>Minuto 2:<\/strong> 12 <a href=\"https:\/\/prewodplus.com\/wp-content\/uploads\/2024\/12\/Ring-Transition.mp4\">Ring Transitions.<\/a><\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>Recuerda:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>La <strong>calidad<\/strong> es lo m\u00e1s importante. Prioriza la t\u00e9cnica en cada repetici\u00f3n.<\/li>\n<\/ul>\n<\/div><\/div>\n\n\n\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-5120e90-3\" id=\"gspb-tab-item-content-gsbp-5120e90-3\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide\"><div class=\"wp-block-greenshift-blocks-tab\">\n<p>Warmup:<br><a href=\"https:\/\/www.youtube.com\/watch?v=KqCMJWc9Xos\">Inchworm + Pushup.<\/a><br>8-6-4<br>between each sets complete:<br>30sec of Overhead Opener<\/p>\n\n\n\n<p>Strength:<br>Complete 12 <strong><a href=\"https:\/\/prewodplus.com\/wp-content\/uploads\/2024\/12\/Ring-Muscle-Up-Negatives.mp4\">Muscle-Up Negatives<\/a><\/strong><br>-then-<br>Complete 12 <a href=\"https:\/\/prewodplus.com\/wp-content\/uploads\/2024\/12\/Ring-Transition.mp4\">Ring Transitions<\/a><br>-then-<br>Complete 1 set x 6 reps: <a href=\"https:\/\/prewodplus.com\/wp-content\/uploads\/2024\/12\/Ring-Transition-Drill-scaled-ring-kip.mp4\">Ring Transition Drill<\/a><\/p>\n\n\n\n<p>I would prefer to see slow singles with excellent quality &#8220;feeling the skill.&#8221;<\/p>\n<\/div><\/div>\n<\/div><\/div><\/div><\/div>\n\n\n\n<div class=\"wp-block-greenshift-blocks-container gspb_container gspb_container-gsbp-bab196a\" id=\"gspb_container-id-gsbp-bab196a\">\n<div class=\"wp-block-greenshift-blocks-iconbox gspb_iconBox gspb_iconBox-id-gsbp-5816fd4\" id=\"gspb_iconBox-id-gsbp-5816fd4\"><div class=\"gspb_iconBox__wrapper\" style=\"display:inline-flex\"><svg class=\"\" style=\"display:inline-block;vertical-align:middle\" width=\"72\" height=\"72\" viewbox=\"0 0 1152 1024\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path style=\"fill:#565D66\" d=\"M518.6 35.6l-130.6 264.8-292.2 42.6c-52.4 7.6-73.4 72.2-35.4 109.2l211.4 206-50 291c-9 52.6 46.4 92 92.8 67.4l261.4-137.4 261.4 137.4c46.4 24.4 101.8-14.8 92.8-67.4l-50-291 211.4-206c38-37 17-101.6-35.4-109.2l-292.2-42.6-130.6-264.8c-23.4-47.2-91.2-47.8-114.8 0z\"><\/path><\/svg><\/div><\/div>\n\n\n\n<div id=\"gspb_heading-id-gsbp-409998d\" class=\"gspb_heading gspb_heading-id-gsbp-409998d\">Semana 3<span class=\"gspb_heading_subtitle\">Build Strength<\/span><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-greenshift-blocks-tabs gspb-tabs gspb_tabs-id-gsbp-6ba4787 gstabs-tabs\" data-autoplay=\"false\" data-autoplaytime=\"4\"><div class=\"t-btn-container\" role=\"tablist\"><button class=\"t-btn active\" aria-selected=\"true\" role=\"tab\" tabindex=\"0\" id=\"gspb-tab-item-btn-gsbp-6ba4787-0\" aria-controls=\"gspb-tab-item-content-gsbp-6ba4787-0\"><div class=\"tabtitlelabel\">D\u00eda 1<\/div><\/button><button class=\"t-btn\" aria-selected=\"false\" role=\"tab\" tabindex=\"-1\" id=\"gspb-tab-item-btn-gsbp-6ba4787-1\" aria-controls=\"gspb-tab-item-content-gsbp-6ba4787-1\"><div class=\"tabtitlelabel\">D\u00eda 2<\/div><\/button><button class=\"t-btn\" aria-selected=\"false\" role=\"tab\" tabindex=\"-1\" id=\"gspb-tab-item-btn-gsbp-6ba4787-2\" aria-controls=\"gspb-tab-item-content-gsbp-6ba4787-2\"><div class=\"tabtitlelabel\">D\u00eda 3<\/div><\/button><button class=\"t-btn\" aria-selected=\"false\" role=\"tab\" tabindex=\"-1\" id=\"gspb-tab-item-btn-gsbp-6ba4787-3\" aria-controls=\"gspb-tab-item-content-gsbp-6ba4787-3\"><div class=\"tabtitlelabel\">D\u00eda 4<\/div><\/button><\/div><div class=\"t-panel-container\"><div class=\"gswipertabs\"><div class=\"swiper-wrapper\">\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-6ba4787-0\" id=\"gspb-tab-item-content-gsbp-6ba4787-0\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide active\"><div class=\"wp-block-greenshift-blocks-tab\">\n<p><strong>Warmup:<\/strong><br>Completa <strong>2 sets de:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>15 <strong><a href=\"https:\/\/www.youtube.com\/watch?v=xBNA6eAVP2k\">Wall Foam Roll.<\/a><\/strong><\/strong><\/li>\n\n\n\n<li><strong>30 segundos de <strong><a href=\"https:\/\/www.youtube.com\/watch?v=hLIVcJpMbbQ\">Crab Sliders.<\/a><\/strong><\/strong> <em>(prioriza calidad sobre cantidad).<\/em><\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>Strength:<\/strong><br>Completa <strong>5 sets individuales<\/strong> del <strong><a href=\"https:\/\/prewodplus.com\/wp-content\/uploads\/2024\/12\/Ring-Muscle-Up-3-Position-Drill.mp4\">RMU 3 Position Box Drill.<\/a><\/strong><\/p>\n\n\n\n<p><strong>Instrucciones:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Usa un <strong><a href=\"https:\/\/prewodplus.com\/wp-content\/uploads\/2024\/12\/False-Grip-Demo-Video.mp4\">False Grip.<\/a><\/strong><\/li>\n\n\n\n<li><strong>1 repetici\u00f3n incluye:<\/strong>\n<ul class=\"wp-block-list\">\n<li><strong>1 pull to sternum.<\/strong><\/li>\n\n\n\n<li><strong>1 pull to transition.<\/strong><\/li>\n\n\n\n<li><strong>1 pull into support.<\/strong><br><em>(Exactamente como se muestra en el video.)<\/em><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n\n\n\n<p><strong>Nota importante:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>En el video, la posici\u00f3n de las caderas comienza baja y la espalda est\u00e1 en un \u00e1ngulo leve <em>(tu espalda no debe estar paralela al suelo).<\/em><\/li>\n<\/ul>\n\n\n\n<p><strong>&#8212; Descansa lo necesario para completar todas las series con \u00e9xito. &#8212;<\/strong><\/p>\n<\/div><\/div>\n\n\n\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-6ba4787-1\" id=\"gspb-tab-item-content-gsbp-6ba4787-1\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide\"><div class=\"wp-block-greenshift-blocks-tab\">\n<p>Mobility: Alternate 3 sets of<br><strong><a href=\"https:\/\/www.youtube.com\/watch?v=4VLAckbH0wc\">Bear Rolls<\/a><\/strong><br>10-6-4<br>10 <a href=\"https:\/\/www.youtube.com\/watch?v=4DD40LE8_0U\">PVC Lift Offs<\/a><\/p>\n\n\n\n<p>Volume Work:<br>4 rounds of:<br>&#8211;<strong><a href=\"https:\/\/www.youtube.com\/shorts\/JLXQRKKHGGM\">L chin ups<\/a><\/strong><br>6-5-4-2<br>&#8211;<a href=\"https:\/\/prewodplus.com\/wp-content\/uploads\/2024\/12\/Ring-Transition.mp4\">Ring Transitions<\/a><br>2-6-10-12<br>-rest as needed to be succesful at all sets\/reps-<\/p>\n<\/div><\/div>\n\n\n\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-6ba4787-2\" id=\"gspb-tab-item-content-gsbp-6ba4787-2\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide\"><div class=\"wp-block-greenshift-blocks-tab\">\n<p><strong>Warmup:<\/strong><br><strong>2 sets alternando:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>20 segundos de <a href=\"https:\/\/www.youtube.com\/watch?v=4xRpGgttca8\">Hollow Hold.<\/a><\/strong><\/li>\n\n\n\n<li><strong>20 repeticiones de <a href=\"https:\/\/prewodplus.com\/wp-content\/uploads\/2024\/12\/Parallette-Shoulder-Extensions.mp4\">Parallette Shoulder Extensions.<\/a><\/strong><\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>10 minute EMOM:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Minuto impar:<\/strong> 6 <a href=\"https:\/\/www.youtube.com\/watch?v=EznLCDBAPIU\">Strict Ring Dips.<\/a><\/li>\n\n\n\n<li><strong>Minuto par:<\/strong> 6 <a href=\"https:\/\/prewodplus.com\/wp-content\/uploads\/2024\/12\/false-grip-pull-to-as-low-as-possible.mp4\">False Grip Pull-Ups<\/a> <em>(las repeticiones disminuyen en 1 por ronda).<\/em><\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>Recuerda:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>La <strong>calidad<\/strong> es lo m\u00e1s importante. Prioriza la t\u00e9cnica sobre la cantidad.<\/li>\n<\/ul>\n<\/div><\/div>\n\n\n\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-6ba4787-3\" id=\"gspb-tab-item-content-gsbp-6ba4787-3\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide\"><div class=\"wp-block-greenshift-blocks-tab\">\n<p><strong>Mobility Warmup:<\/strong><br>Completa <strong>3 sets de:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>10 <\/strong><strong><a href=\"http:\/\/Crab Sliders.\">Crab Slider.<\/a><\/strong><\/li>\n\n\n\n<li><strong>10<\/strong> <strong><a href=\"http:\/\/Active Hangs.\">Active Hangs<\/a><\/strong><\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>Week 3 Review:<\/strong><br><strong>3 rondas x 1 set<\/strong> de <strong><a href=\"https:\/\/prewodplus.com\/wp-content\/uploads\/2024\/12\/Ring-Muscle-Up-3-Position-Drill.mp4\">Ring Muscle Up 3 Position Drill.<\/a><\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Descansa aproximadamente 20 segundos<\/strong> entre sets.<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>Luego completa:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>10 repeticiones<\/strong> del <strong><a href=\"https:\/\/prewodplus.com\/wp-content\/uploads\/2024\/12\/Ring-Transition.mp4\">Ring Muscle Up Transition Drill.<\/a><\/strong><\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>Luego completa:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>10 repeticiones<\/strong> de <strong><a href=\"https:\/\/www.youtube.com\/watch?v=EznLCDBAPIU\">Strict Ring Dip.<\/a><\/strong><\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>Nota:<\/strong><br>Aseg\u00farate de <strong>terminar todas las repeticiones y sets de un drill antes de pasar al siguiente.<\/strong><\/p>\n<\/div><\/div>\n<\/div><\/div><\/div><\/div>\n\n\n\n<div class=\"wp-block-greenshift-blocks-container gspb_container gspb_container-gsbp-2aba4cf\" id=\"gspb_container-id-gsbp-2aba4cf\">\n<div class=\"wp-block-greenshift-blocks-iconbox gspb_iconBox gspb_iconBox-id-gsbp-0446814\" id=\"gspb_iconBox-id-gsbp-0446814\"><div class=\"gspb_iconBox__wrapper\" style=\"display:inline-flex\"><svg class=\"\" style=\"display:inline-block;vertical-align:middle\" width=\"72\" height=\"72\" viewbox=\"0 0 1152 1024\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path style=\"fill:#565D66\" d=\"M518.6 35.6l-130.6 264.8-292.2 42.6c-52.4 7.6-73.4 72.2-35.4 109.2l211.4 206-50 291c-9 52.6 46.4 92 92.8 67.4l261.4-137.4 261.4 137.4c46.4 24.4 101.8-14.8 92.8-67.4l-50-291 211.4-206c38-37 17-101.6-35.4-109.2l-292.2-42.6-130.6-264.8c-23.4-47.2-91.2-47.8-114.8 0z\"><\/path><\/svg><\/div><\/div>\n\n\n\n<div id=\"gspb_heading-id-gsbp-fe2293a\" class=\"gspb_heading gspb_heading-id-gsbp-fe2293a\">Semana 4<span class=\"gspb_heading_subtitle\">Build Strength<\/span><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-greenshift-blocks-tabs gspb-tabs gspb_tabs-id-gsbp-cf88610 gstabs-tabs\" data-autoplay=\"false\" data-autoplaytime=\"4\"><div class=\"t-btn-container\" role=\"tablist\"><button class=\"t-btn active\" aria-selected=\"true\" role=\"tab\" tabindex=\"0\" id=\"gspb-tab-item-btn-gsbp-cf88610-0\" aria-controls=\"gspb-tab-item-content-gsbp-cf88610-0\"><div class=\"tabtitlelabel\">D\u00eda 1<\/div><\/button><button class=\"t-btn\" aria-selected=\"false\" role=\"tab\" tabindex=\"-1\" id=\"gspb-tab-item-btn-gsbp-cf88610-1\" aria-controls=\"gspb-tab-item-content-gsbp-cf88610-1\"><div class=\"tabtitlelabel\">D\u00eda 2<\/div><\/button><button class=\"t-btn\" aria-selected=\"false\" role=\"tab\" tabindex=\"-1\" id=\"gspb-tab-item-btn-gsbp-cf88610-2\" aria-controls=\"gspb-tab-item-content-gsbp-cf88610-2\"><div class=\"tabtitlelabel\">D\u00eda 3<\/div><\/button><button class=\"t-btn\" aria-selected=\"false\" role=\"tab\" tabindex=\"-1\" id=\"gspb-tab-item-btn-gsbp-cf88610-3\" aria-controls=\"gspb-tab-item-content-gsbp-cf88610-3\"><div class=\"tabtitlelabel\">D\u00eda 4<\/div><\/button><\/div><div class=\"t-panel-container\"><div class=\"gswipertabs\"><div class=\"swiper-wrapper\">\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-cf88610-0\" id=\"gspb-tab-item-content-gsbp-cf88610-0\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide active\"><div class=\"wp-block-greenshift-blocks-tab\">\n<p><strong>Warmup:<\/strong><br>Completa <strong>30 segundos de cada uno:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong><a href=\"https:\/\/www.youtube.com\/watch?v=4xRpGgttca8\">Hollow Hold.<\/a><\/strong><\/li>\n\n\n\n<li><strong><a href=\"https:\/\/www.youtube.com\/watch?v=Xwcbm93mM-o&amp;t=4s\">Crab Walk<\/a><\/strong> <em>(mant\u00e9n las caderas lo m\u00e1s altas posible y los dedos apuntando hacia las 3 y las 9 en un reloj).<\/em><\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>Main Workout:<\/strong><\/p>\n\n\n\n<p><strong><a href=\"https:\/\/prewodplus.com\/wp-content\/uploads\/2024\/12\/Muscle-Up-Scaled-Toe-Spot.mp4\">Toe Spot Ring Muscle Up:<\/a><\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Este es un <strong>escalador<\/strong>:\n<ul class=\"wp-block-list\">\n<li><strong>1 pull + 1 pull to transition<\/strong>, luego<\/li>\n\n\n\n<li><strong>2 pulls + 2 pull to transition<\/strong>, y as\u00ed sucesivamente hasta <strong>5 de cada uno.<\/strong><\/li>\n\n\n\n<li>El \u00faltimo set ser\u00e1 <strong>5 pulls + 5 pull to transition.<\/strong><\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Descansa lo necesario entre sets<\/strong> para completar con \u00e9xito.<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>Transition Work:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Intenta <strong>8 repeticiones<\/strong> del <strong>Ring &#8220;Kip&#8221; <a href=\"https:\/\/prewodplus.com\/wp-content\/uploads\/2024\/12\/Ring-Transition-Drill-scaled-ring-kip.mp4\">Transition Drill.<\/a><\/strong><\/li>\n\n\n\n<li><strong>Consejo:<\/strong> Graba tus intentos y revisa el video antes de realizar m\u00e1s repeticiones. Compara tu t\u00e9cnica con la del video de referencia.<\/li>\n<\/ul>\n<\/div><\/div>\n\n\n\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-cf88610-1\" id=\"gspb-tab-item-content-gsbp-cf88610-1\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide\"><div class=\"wp-block-greenshift-blocks-tab\">\n<p><strong>Mobility:<\/strong><br><strong>2 sets x 20 repeticiones<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong><a href=\"https:\/\/www.youtube.com\/watch?v=xBNA6eAVP2k\">Wall Foam Rolls.<\/a><\/strong><\/li>\n\n\n\n<li><strong><a href=\"https:\/\/prewodplus.com\/wp-content\/uploads\/2024\/12\/Parallette-Shoulder-Extensions.mp4\">Parallette Shoulder Extensions.<\/a><\/strong><\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>Volume Work:<\/strong><br><strong>3 minutos en cada &#8220;estaci\u00f3n&#8221;:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Trabaja <strong>30 segundos s\u00ed \/ 30 segundos no<\/strong> durante <strong>3 rondas<\/strong>.<\/li>\n\n\n\n<li>Luego rota al siguiente ejercicio\/estaci\u00f3n <em>(toma 30 segundos para rotar).<\/em><\/li>\n<\/ul>\n\n\n\n<p><strong>Estaciones:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong><a href=\"https:\/\/www.youtube.com\/watch?v=7-tsailZII0\">Snap to Hollow.<\/a><\/strong><\/li>\n\n\n\n<li><strong><a href=\"https:\/\/prewodplus.com\/wp-content\/uploads\/2024\/12\/Ring-Muscle-Up-3-Position-Drill.mp4\">Ring Muscle Up 3 Position Drill.<\/a><\/strong><\/li>\n\n\n\n<li><strong><a href=\"https:\/\/www.youtube.com\/watch?v=EznLCDBAPIU\">Strict Ring Dips.<\/a><\/strong><\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>Nota:<\/strong><br>Solo pasar\u00e1s por este circuito <strong>1 vez<\/strong>, lo que suma un total de <strong>9 minutos de trabajo.<\/strong><\/p>\n<\/div><\/div>\n\n\n\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-cf88610-2\" id=\"gspb-tab-item-content-gsbp-cf88610-2\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide\"><div class=\"wp-block-greenshift-blocks-tab\">\n<p><strong>Warmup:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>1 minuto<\/strong> de <strong><a href=\"https:\/\/www.youtube.com\/watch?v=Xwcbm93mM-o&amp;t=4s\">Crab Walk<\/a><\/strong><\/li>\n\n\n\n<li><strong>10 <a href=\"https:\/\/prewodplus.com\/wp-content\/uploads\/2024\/12\/Active-Hangs.mp4\">Active Hangs.<\/a><\/strong><\/li>\n\n\n\n<li><strong>45 segundos<\/strong> de Crab Walk.<\/li>\n\n\n\n<li><strong>10 Active Hangs.<\/strong><\/li>\n\n\n\n<li><strong>30 segundos<\/strong> de Crab Walk.<\/li>\n\n\n\n<li><strong>10 Active Hangs.<\/strong><\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>Skill Work:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Realiza <strong>12 SINGLES<\/strong> de <strong><a href=\"https:\/\/prewodplus.com\/wp-content\/uploads\/2024\/12\/Box-Assisted-Ring-Muscle-Up.mp4\">Box Assist Ring Muscle Up.<\/a><\/strong><\/li>\n\n\n\n<li><strong>Descansa lo necesario entre sets<\/strong> para completarlos con \u00e9xito.<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>Transition Work:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Trabaja durante <strong>90 segundos<\/strong> en el <strong><a href=\"https:\/\/prewodplus.com\/wp-content\/uploads\/2024\/12\/Ring-Transition-Drill-scaled-ring-kip.mp4\">Ring Transition Drill<\/a><\/strong> a m\u00e1ximo esfuerzo.<\/li>\n\n\n\n<li><strong>Prioriza la calidad sobre la cantidad.<\/strong><\/li>\n<\/ul>\n<\/div><\/div>\n\n\n\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-cf88610-3\" id=\"gspb-tab-item-content-gsbp-cf88610-3\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide\"><div class=\"wp-block-greenshift-blocks-tab\">\n<p><strong>Warmup:<\/strong><br><strong>2 sets de:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>10 <a href=\"https:\/\/www.youtube.com\/watch?v=KqCMJWc9Xos\"><strong>Inchworm + Pushup.<\/strong><\/a><\/strong><\/li>\n\n\n\n<li><strong>10 <a href=\"https:\/\/www.youtube.com\/watch?v=4DD40LE8_0U\">PVC Lift Offs.<\/a><\/strong><\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>Strength Work:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Completa <strong>7 singles<\/strong> de <strong><a href=\"https:\/\/prewodplus.com\/wp-content\/uploads\/2024\/12\/false-grip-pull-to-as-low-as-possible.mp4\">False Grip Pull-Up<\/a><\/strong> con una <strong>pausa de 2 segundos en la parte superior.<\/strong><\/li>\n\n\n\n<li><strong>Descansa lo necesario<\/strong> para completar con \u00e9xito todas las repeticiones y las pausas.<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>Then:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>5 sets x 2 repeticiones<\/strong> de <strong><a href=\"https:\/\/prewodplus.com\/wp-content\/uploads\/2024\/12\/Box-Assisted-Ring-Muscle-Up.mp4\">Box Assisted Ring Muscle Up.<\/a><\/strong><\/li>\n<\/ul>\n<\/div><\/div>\n<\/div><\/div><\/div><\/div>\n\n\n\n<div class=\"wp-block-greenshift-blocks-container gspb_container gspb_container-gsbp-efb0aaf\" id=\"gspb_container-id-gsbp-efb0aaf\">\n<div class=\"wp-block-greenshift-blocks-iconbox gspb_iconBox gspb_iconBox-id-gsbp-c818062\" id=\"gspb_iconBox-id-gsbp-c818062\"><div class=\"gspb_iconBox__wrapper\" style=\"display:inline-flex\"><svg class=\"\" style=\"display:inline-block;vertical-align:middle\" width=\"72\" height=\"72\" viewbox=\"0 0 1152 1024\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path style=\"fill:#565D66\" d=\"M518.6 35.6l-130.6 264.8-292.2 42.6c-52.4 7.6-73.4 72.2-35.4 109.2l211.4 206-50 291c-9 52.6 46.4 92 92.8 67.4l261.4-137.4 261.4 137.4c46.4 24.4 101.8-14.8 92.8-67.4l-50-291 211.4-206c38-37 17-101.6-35.4-109.2l-292.2-42.6-130.6-264.8c-23.4-47.2-91.2-47.8-114.8 0z\"><\/path><\/svg><\/div><\/div>\n\n\n\n<div id=\"gspb_heading-id-gsbp-60c8a31\" class=\"gspb_heading gspb_heading-id-gsbp-60c8a31\">Semana 5<span class=\"gspb_heading_subtitle\">Build Strength<\/span><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-greenshift-blocks-tabs gspb-tabs gspb_tabs-id-gsbp-9e8bb5a gstabs-tabs\" data-autoplay=\"false\" data-autoplaytime=\"4\"><div class=\"t-btn-container\" role=\"tablist\"><button class=\"t-btn active\" aria-selected=\"true\" role=\"tab\" tabindex=\"0\" id=\"gspb-tab-item-btn-gsbp-9e8bb5a-0\" aria-controls=\"gspb-tab-item-content-gsbp-9e8bb5a-0\"><div class=\"tabtitlelabel\">D\u00eda 1<\/div><\/button><button class=\"t-btn\" aria-selected=\"false\" role=\"tab\" tabindex=\"-1\" id=\"gspb-tab-item-btn-gsbp-9e8bb5a-1\" aria-controls=\"gspb-tab-item-content-gsbp-9e8bb5a-1\"><div class=\"tabtitlelabel\">D\u00eda 2<\/div><\/button><button class=\"t-btn\" aria-selected=\"false\" role=\"tab\" tabindex=\"-1\" id=\"gspb-tab-item-btn-gsbp-9e8bb5a-2\" aria-controls=\"gspb-tab-item-content-gsbp-9e8bb5a-2\"><div class=\"tabtitlelabel\">D\u00eda 3<\/div><\/button><button class=\"t-btn\" aria-selected=\"false\" role=\"tab\" tabindex=\"-1\" id=\"gspb-tab-item-btn-gsbp-9e8bb5a-3\" aria-controls=\"gspb-tab-item-content-gsbp-9e8bb5a-3\"><div class=\"tabtitlelabel\">D\u00eda 4<\/div><\/button><\/div><div class=\"t-panel-container\"><div class=\"gswipertabs\"><div class=\"swiper-wrapper\">\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-9e8bb5a-0\" id=\"gspb-tab-item-content-gsbp-9e8bb5a-0\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide active\"><div class=\"wp-block-greenshift-blocks-tab\">\n<p><strong>Warm-Up:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>2 minutos<\/strong> de <a href=\"https:\/\/www.youtube.com\/watch?v=TwQy3gMfN9c\">Wall Foam Roll.<\/a><\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>Then (For Quality):<\/strong><br>Acumula lo siguiente:<br><em>(puedes hacerlo en cualquier orden y dividir las repeticiones como prefieras)<\/em><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>20 <a href=\"https:\/\/www.youtube.com\/watch?v=Vt0lO4jpIDo\">Ring Dips.<\/a><\/strong><\/li>\n\n\n\n<li><strong>15 <a href=\"https:\/\/www.youtube.com\/shorts\/JLXQRKKHGGM\">L Chin-Ups.<\/a><\/strong><\/li>\n\n\n\n<li><strong>10 <a href=\"https:\/\/prewodplus.com\/wp-content\/uploads\/2024\/12\/Self-Spot-Ring-Muscle-up.mp4\">Self-Spot Ring Muscle Ups.<\/a><\/strong><\/li>\n<\/ul>\n<\/div><\/div>\n\n\n\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-9e8bb5a-1\" id=\"gspb-tab-item-content-gsbp-9e8bb5a-1\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide\"><div class=\"wp-block-greenshift-blocks-tab\">\n<p>30 Parallette Shoulder Extensions [warmup &amp; stretch with these]<\/p>\n\n\n\n<p>Then:<br>10-8-6-4-2<br><a href=\"https:\/\/www.youtube.com\/watch?v=5HyAudsim6Y\">Russian Pushups<\/a><br>-Between each set complete 2 <a href=\"https:\/\/prewodplus.com\/wp-content\/uploads\/2024\/12\/Ring-Muscle-Up-Negatives.mp4\">Ring Muscle-Up Negatives-<\/a><\/p>\n<\/div><\/div>\n\n\n\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-9e8bb5a-2\" id=\"gspb-tab-item-content-gsbp-9e8bb5a-2\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide\"><div class=\"wp-block-greenshift-blocks-tab\">\n<p><strong>10min EMOM (Every Minute On the Minute):<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Minutos pares:<\/strong> 15 <strong><a href=\"http:\/\/Crab Sliders.\">Crab Slider.<\/a><\/strong><\/li>\n\n\n\n<li><strong>Minutos impares:<\/strong> 2 <a href=\"https:\/\/prewodplus.com\/wp-content\/uploads\/2024\/12\/Ring-Muscle-Up-3-Position-Drill.mp4\">Ring Muscle Up 3 Position Drill.<\/a><br><em>(Mira el video para entender c\u00f3mo se realiza un set).<\/em><\/li>\n<\/ul>\n<\/div><\/div>\n\n\n\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-9e8bb5a-3\" id=\"gspb-tab-item-content-gsbp-9e8bb5a-3\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide\"><div class=\"wp-block-greenshift-blocks-tab\">\n<p><strong>Warmup:<\/strong><br><strong>2 sets de:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>10 <strong><a href=\"https:\/\/www.youtube.com\/watch?v=KqCMJWc9Xos\"><strong>Inchworm + Pushup.<\/strong><\/a><\/strong><\/strong><\/li>\n\n\n\n<li><strong>10 <a href=\"https:\/\/prewodplus.com\/wp-content\/uploads\/2024\/12\/Standing-Banded-Hollow-I-Y.mp4\">Standing Banded Hollow I-Y.<\/a><\/strong><\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>Strength Work:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Completa <strong>7 singles<\/strong> de <strong><a href=\"https:\/\/prewodplus.com\/wp-content\/uploads\/2024\/12\/false-grip-pull-to-as-low-as-possible.mp4\">False Grip Pull-Ups.<\/a><\/strong><\/li>\n\n\n\n<li>Luego realiza <strong>5 sets x 2 repeticiones<\/strong> de <strong><a href=\"https:\/\/prewodplus.com\/wp-content\/uploads\/2024\/12\/Box-Assisted-Ring-Muscle-Up.mp4\">Box Assisted Ring Muscle Up.<\/a><\/strong><\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>THEN:<\/strong><br><strong>\u00a1Si est\u00e1s listo, int\u00e9ntalo!<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Graba tu intento para aprender de \u00e9l y celebrar todo lo que has logrado.<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>\u00a1Felicidades por completar tu programa de 5 semanas!<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Mira el video de conclusi\u00f3n de <strong>Ring Muscle Up.<\/strong><\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>Recuerda:<\/strong><br>Si a\u00fan no est\u00e1s listo para intentar el movimiento completo o no est\u00e1s donde deseas estar, \u00a1no te preocupes! Estas habilidades pueden tomar meses o incluso a\u00f1os para dominar, pero cuanto m\u00e1s trabajes en los ejercicios y la fuerza, m\u00e1s cerca estar\u00e1s de tu meta.<\/p>\n<\/div><\/div>\n<\/div><\/div><\/div><\/div>\n\n\n\n<p><\/p>","protected":false},"excerpt":{"rendered":"<p>\u00bfQuieres llevar tu fuerza y control en los anillos al siguiente nivel? Este programa est\u00e1 dise\u00f1ado espec\u00edficamente para ayudarte a lograr un Ring Muscle Up estricto, trabajando desde la base hasta la ejecuci\u00f3n completa. \u00bfQu\u00e9 puedes esperar de este programa? \u00bfQui\u00e9n deber\u00eda unirse a este programa? Resultados que obtendr\u00e1s: \u00a1\u00danete ahora y transforma tus habilidades [&hellip;]<\/p>","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_gspb_post_css":".gspb_container-id-gsbp-1d18115{flex-direction: column;box-sizing: border-box;}#gspb_container-id-gsbp-1d18115.gspb_container > p:last-of-type{margin-bottom:0}#gspb_container-id-gsbp-1d18115.gspb_container{position:relative;}#gspb_container-id-gsbp-1d18115.gspb_container{transition:all 0.8s cubic-bezier(0.42, 0, 0.58, 1);transform: translateZ(1px);backface-visibility:hidden;}.gs-flipbox3d-active #gspb_container-id-gsbp-1d18115.gspb_container{transform: rotateY(180deg);}#gspb_container-id-gsbp-1d18115.gspb_container{padding-top:25px;padding-right:25px;padding-bottom:25px;padding-left:25px;}#gspb_container-id-gsbp-1d18115.gspb_container{background-color:#f3d702;background-position:55% 34%;}#gspb_container-id-gsbp-1d18115.gspb_container{background-image:url(https:\/\/prewodplus.com\/wp-content\/uploads\/2024\/12\/close-up-man-holding-hand-scaled.jpg);}#gspb_iconBox-id-gsbp-0b9108c svg{width: 72px;}#gspb_iconBox-id-gsbp-0b9108c{justify-content:center;display:flex;}#gspb_iconBox-id-gsbp-0b9108c svg{height:40px!important;width:40px!important;min-width:40px!important;}#gspb_iconBox-id-gsbp-0b9108c svg, #gspb_iconBox-id-gsbp-0b9108c svg path{fill:var(--wp--preset--color--palette-color-4, var(--theme-palette-color-4, #000000)) !important;}#gspb_iconBox-id-gsbp-0b9108c svg{margin:0px !important;}#gspb_iconBox-id-gsbp-0b9108c svg:hover, #gspb_iconBox-id-gsbp-0b9108c svg:hover path{fill:#2184f9 !important;}#gspb_iconBox-id-gsbp-0b9108c .gspb_iconBox__wrapper{margin-bottom:20px;margin-left:10px;}#gspb_iconBox-id-gsbp-0b9108c .gspb_iconBox__wrapper{transform: translateZ(45px) scale(0.85);}#gspb_heading-id-gsbp-d94c7bd{font-size:25px;}#gspb_heading-id-gsbp-d94c7bd{color:#ffffff;}#gspb_heading-id-gsbp-d94c7bd{transform: translateZ(50px) scale(0.95);}#gspb_heading-id-gsbp-d94c7bd .gspb_heading_subtitle, #gspb_subheading-id-gsbp-d94c7bd{display:block; 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