Gymnastic Strength
Warm up
6 mins easy constant Row
then, 2 rounds of
5 EB Pausing Front Squat
10 Push up
Back Squat
Week 2/6
Day 2/3
4-4-4-4-4-4
*All at 80% of 1 Rep Max
Core Maintenance
Tabata 1 – Alternating sets between hollow rock and Burpees
rest 2 mins
Tabata 2 – Alternating sets between V-sit up and Double KB Deadlift
rest 2 mins
Tabata 3 – Alternating sets between ab mat sit up and Plate Ground to Overhead
Cooling down (optional)
6 mins easy constant Row
METCON
Warm up
2 mins single unders
Then 2 rounds of
8 Burpees
8 Kipping
8 single arm Ring Rows
2 reps of clean complex*
Lifting Complex
5 sets of *clean complex
1 clean pull + 1 Power Clean + 1 Hang Power Clean + 1 Front Squat
Conditioning
ADVANCE :
Every Mins on the mins until 12 mins
7 Pull up + 7 Burpees
*your Score is the total number of minutes completed. Once one of you fails, your workout is concluded. Perfect score is 12
Intermediate and Basic
AMRAP 12 mins
7 SDHP (40/25 kg) or 7 Ring Rows (basic)
7 Burpees (int/basic)