Hey man Great video. Just curious is there any way to do this exercise on rings assisted. For example with resistance bands or something like that. Iv'e been looking a way to do this for a while. I tried doing the l sit on some cheap dip bars from amazon and I can just about do it. Rings seem a bit to wobbly for me. Whats the next progression for me after  Dip bar L sits 

남(m)/46/171cm/96kg/230602/
Complete as many rounds as possible in 20 minutes of:
30-second ring L-sit
15 ring push-ups
50 double-unders
Post rounds completed to comments./
0라운드+ 더블언더 2회(두번째와드)/
금요일 저녁 두번째와드

CFWUx2
4r +30sec +15

20 mins: 
:30 ~ leg raise hold 
15 ~ elevated push-ups (4”)
75~ single unders 
Total: 6 + 9

9R in 20m of:
20 parallette L sits (More S towards the end)
10 ring push ups (horizontal)
35 double unders

4 + 4 DU

subbed knee tucks

100 singleunders. 4 rounds + 15 sec 

30 sec dip bar knees up
15 reg push ups
100 singles
8 rounds+15pushups+62singles

As rx’d: 5 rounds plus 5 seconds ring L sit. Rings for both exercises set the same, as close to floor as possible. Broke Lsit from the beginning so I didn’t feel miserable 5 minutes in. (10-8-7-5) Double unders were not great today- only 1 round unbroken...(1 trip on 2 rounds, and the other two were ugly) Also broke the pushups from the beginning to 9/6, then broke 6/5/4 for a couple, then 5/4/3/3, and the last round was mostly single pushups!

180/41/69”

6 rounds rx’d

5 rds + 15 sec Lsit in 6th

M/34/6'/175#

4 + 45 Rx

(L-sits and ring push-ups done from the same set of rings, 1.5" clearance from floor)

Followed up with Tabata push-ups in vest

7 rounds +5s L-sit 

Felt good in this one. Used my rehband on my right knee to help my jumpers knee. I “kneed” another one for my left knee but they’re $50 ea!

lsits and push-ups burned the shoulders and made stability a challenge. Double unders burned the lungs before getting into the next round. 

7rds + 11xpush-ups
(tuck sits & push-ups on paralettes)

Raining on my rings...sc to lsit on parallelette (tuck hold by the end), reg put, 2*SU (100). 
6 rounds + 30s/15/-

7 rounds 
scaled
30sec L sit
15 ring push up
50 hops side to side

5 rounds even

modified l-sits to tuck l-sits. Everything else Rx

27/M/195/6’1”

M/24/5'8"/160lb
CrossFit AFK

7+31 - Sc (1st round Rx, then scaled the L-sit to single leg, one leg up and one leg down like a 'kick stand'. rings set about 2 plates high, with feet on two plate for push-ups.)

3 rounds + 2 sec L-sit

30 seconds tuck sit
15 DB pushups
50 DUs

7 rounds + Tuck sit

4 rounds + 0:30 Ring L-sit + 7 push-ups 
Ring L-sit close to Rx but legs not parallel
25# DB pair push-ups 
100 single unders subbed for 50 doubles
L-sits: Rd 1: hold for 0:30, Rds 2-4: hold for 0:20+0:10. Rd 5: 0:15+0:06+0:06+0:03

Subbed to h-sit on dip bar and pushups with a barbell on the floor
5 rds +12 pushups 

6 rounds, 2-second L-sit, rx

6 rounds + 10 second L-sit
Rx

6 rounds + 10 second L-sit
Rx

Scaled to 25 DUs a round. 5+30”+12 push ups

5+15 ring push-ups
L-sit scaled tuck on rings

Rx’d 
6 rds + 30 sec L sit + 2 ring pushups.

8r (scaled)

30' Tuck Lsit
15 push (using 2 Yoga Blocks)
50 DU

Scaled
8rds+ 30 sec L-sit and 2 pushups

Floor L-sit Progression 
15 Ring Pushups
50 DU’s

scaled regular L-sits
Regular push-ups
And 100 Singles, because I'm uncoordinated af.
5 rounds + L-sit and 12 push ups

5 rds + 15 ring pushups 
subbed floor l sit

6 rounds of hang with legs out on pull up bar - 30 secs each round - need work keeping legs straight out - total time 3 min.
6 rounds of 15 push-ups - total reps 90
5 rounds of 50 box jumps on tire outside - total reps 250
20 minutes total time

30 sec L sit
15 push ups on DB’s 
50 DU’s 

6 rounds 

35/195/5’9/M 

5 rounds + :30 + 15+ 42
first 4 rounds Tuck hold on high rings, muscle up to get there, next rounds on parallettes.  Also went to ring push ups on knees after 4th round.  Don’t have two sets of low rings.  My pecs were on fire during the holds🔥

Jackie
:15 tuck hold on parallettes 
knee push ups
100 single unders
6 rounds + :15 + 15 + 42

M/34/6’/220

3rnds+41reps

babygirl: 3rnds+36reps

6 rounds + 10 second L-sit - Rx
m/52/5'11"/200#	

6 rounds + :30 L-sit/10 ring push ups

L-sits took the longest - after round 1 broke each :30 into 3-4 sets
Ring push-ups were sneaky hard after the L-sits
Double unders - 1 miss after 10 reps and unbroken from there. Pretty happy with that.

3 rounds + 1 second ring l-sit hold. Rx

(T)Rx, 4 rounds + 30s + 10 rpu

That's terrible. I should have hit 6+. However,
DU timing was off. Never strung 30+.
Shocking how each exercise destroyed the next in line.
Complete DU collapse on Rd.4, 50 took over 2 mins. Deadly.

Subbed/scaled:
used parallettes for l-sit and push-ups
30 second tuck hold (l-sit first few rnds)
15 push-ups on parallettes 
100 single unders 
6 rounds + 11 push-ups 

200906
SUNDAY
Workout of the Day


Complete as many rounds as possible in 20 minutes of:
30-second ring L-sit
15 ring push-ups
50 double-unders
4+50 RX 

4 Rds + L sit

Rx all but subbed 100 single Unders for DUs. 
Longest L sit was probably only 10 sec

5R + 5s L-Sit

5 rounds

4R + du 6reps

RX:6R+5s.
https://youtu.be/MqY249Rodu0

Champions Club Scaling Notes

RANT
Nothing to rant about other than the sadness of seeing these other teams playing without Michigan and the rest of the B1G.

WHAT ABOUT THE MOVEMENTS
L-sit - pulling from the hips, pushing from the arms, loss of connection, extra demand on the midline
Ring push-up - pushing, midrange, loss of connection
Double under - jumping, elasticity, accuracy

WHAT ABOUT THE FORMAT
The 20 minutes on this gives enough flexibility for really fit people to push themselves hard and decently fit people to do the actual movements and still get a good workout even if they break up reps

TECHNIQUE SCALE
10 rounds of:
:30 L-sit (running clock)
1:00 doing something on the low rings
1:00 jump rope stuff

CONSISTENCY SCALE
As is - maybe up the double understanding if you're like that

INTENSITY SCALE
Sub toes to bar for L-sit, or modify so everything cab be unbroken or close to it.

MY STUFF
Lost track of rounds but did L-sits on the ground instead.

GENERAL FEAR LEVEL: 6