Gymnastic Strength
Week 3 of 4
Warm up
2 Sets:
3 slow pull up
10 V sit up
10 Plate front raise
10 EB Upright rows
Back and Biceps development
Supersets 1
4 Supersets:
8 Kipping Pull up
8 Barbell bent over row
Supersets 2
3 Supersets:
10 Elevated ring rows
10 Barbell reverse curl
Supersets 3
3 Supersets:
6 strict wide pull up
12 Plate hammer curl
METCON
Warm up
2 Round:
400 m run
5 burpee
10 Single arm KB Push press
10 Hollow rock
5/5 cossack squat
Conditioning
“2024”
4 Rounds of
Buy in : 400 m medball run
20 Box Jump (60/50 cm | step up | air squat)
24 step of medball lunges (9/7 kg | 7/5 kg | no ball)
20 KB Goblet Squat (24/16 | 16/12 kg | 12/8 kg)
24 KB Swings
Cash out : 400 m medball run
Time cap 40 mins