Gymnastic Strength
Week 2 of 4
Warm up
500 m row
2 Sets:
5/5 SA DB Thruster
10 Plate OH sit up
5/5 Single Arm DB Strict Press
Skill work
Rowing
*work for 20 mins, learn about rowing efficiency technique
Core Work
3-4 set of
6/6 Palloff press
8/8 Windshield Wipers
8 Plank Walk outs
12 Rower AB slide
15 secs of Banded Front Lever
Hybrid Cardio
Warm up
2 rounds of
250 m of row
10 burpees
10 Sit up
10 Air squat
Conditioning
FINISH ALL STATION
Station 1
Row 1000 m
20 DB Front rack Squat (2×22.5kg/15kg)
400 m run
-rest 1 mins-
Station 2
50 Wall balls (9/7 kg)
20 KB Deadlift (2x24kg/16kg)
400 m run
-rest 1 mins-
Station 3
Bike 1.6 km or 1000 m ski
20 DB Front rack Squat (2×22.5kg/15kg)
400 m run
-rest 1 mins-
Station 4
60x Stationary Sandbag Lunges (20/10 kg) (30 rpes each leg)
20 KB Deadlift (2x24kg/16kg)
400 m run
-rest 1 mins-
Station 5
50 m Burpee Broad jump
20 DB Front rack Squat (2×22.5kg/15kg)
400 m run
-rest 1 mins-
Time cap 60 mins