30 May 2024
Gymnastic Strength
Week 3 of 4
Warm up
500 m row
2 Sets:
10 V-ups facing wall
10 Kipping
10 Floor plate lat pull over
10 Supperman pulse
Skill work
Toes to Bar
*work for 15 mins, learn about how to bring knees upward
Barbell Complex
5 set of
5 Bear complex Unbroken [No regrip at bottom/drop the barbell)
(1 Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Push Press)
*you may combine front/back squat and push press into a thruster
*increasing in weight
Hybrid Cardio
Warm up
2 rounds of
200 m of run
10 burpees
10 V-sit up
10 Air squat
Conditioning
Buy in 800 m run
Round 1 (Light weight)
10 Right Hand Devil press (12.5/7.5 kg)
10 Left Hand Devil press (12.5/7.5 kg)
10 Right Hand DB Thruster
10 Left Hand DB Thruster
20 DB Box Step up
30m Sled Push (102/77kg Incl. the sled weight*)
40 Wall ball (7/5 kg)
-Run 800 m-
Round 2 (Heavier Weight)
10 Right Hand Devil press (17.5/12.5 kg)
10 Left Hand Devil press (17.5/12.5 kg)
10 Right Hand DB Thruster
10 Left Hand DB Thruster
20 DB Box Step up
30m Sled Push (152kg/102kg Incl. the sled weight*)
40 Wall ball (9/7 kg)
Cash out Run 800 m
Time cap 50 mins
*the empty sled weight is 32kg