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)

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