Gymnastic Strength
Warm up
2 sets of
200 m row
10 KB Sumo deadlift high pull
EMOM 8 mins
Rowing 12/10 Calories
or
Bike/ski 10/8 calories
Supersets 1
4 sets of
6 Pull up
10 supinated grip Pendlay row
Supersets 2
4 sets of
6 Chin Up
10 Upright Row
METCON
Warm up
Row 500 m
then 2 rounds of
10 Good morning
10 Kipping
10 Jump Squat
Deadlift
10-8-6-4-2
On the 3:00 x 5 Sets:
Set 1: 10 Reps at 73%
Set 2: 8 Reps at 78%
Set 3: 6 Reps at 83%
Set 4: 4 Reps at 88%
Set 5: 2 Reps at 92%
Conditioning
7 rounds of [Adv | Int | Basic]
7 Deadlift [100/60 kg | 80/45 kg| 60/30 kg]
7 Pull up | Banded Pull up | jumping Pull up
7 Box Jump over [60/50 cm | 50/30* cm | step up]
Time cap 15 mins