Gymnastic Strength
Week 1 of 4
Warm up
2 Sets:
10 V-ups
5/5 Cosscak squat
10 SDHP
5 strict pull up
Full Body Day
Lower Body Superset
4 set of
8 Clean Pull
8 Front Squat
Upper body Supersets
3 sets of
5 weighted Pull up
10 DB bench Press
8-10 Strict Press
Core Circuit
Every 2:30 mins x 4 set
10 Hollow rock + 10s Hollow hold (after last rep)
10 Superman pulse + 10s superman Hold (after last rep)
10 Alt. v ups
10 Allt. crunches
*try to do them unbroken and then rest in the remaining time
METCON
Warm up
500 m of row
2 Rounds:
5 behind the neck strict press
20 secs Handstand hold
10 Sumo deadlift High Pull
10 Jump squat
Push Jerk
every 1:30 x 6 Sets
set 1 : 3 reps (65%)
set 2 : 3 reps (75%)
set 3-5 : 2 reps (85%)
set 6 : 2 reps (85%++)
Conditioning
For time
2000 m of row
*get your best time
Elite : male under 6:35 / female 7:30
Advance : male between 6:35 – 7:30 / female 7:30-8:20
Intermediate : male between 7:30 – 8:15 / female 8:20 – 9:00
Beginner : male below 8:15/ female below 9:00