Gymnastic Strength
Warm up
Row 500 m
3 sets of
3 Pull Up (Slow)
10 Single Arm DB Row
Practice Wall Hand stand/Wall walk
Practice for 10-15 mins
Supersets
3 sets of
8 Chin Up
10 Upright Row
8 Pull up
10 Barbell Curl
METCON
Warm up
Row 500 m
then 2 rounds of
10 Good morning
10 Kipping
10 GHD Back extension
2 wall walk
Deadlift
5-5-3-3-1-1
Conditioning
For Time: [Adv | Int | Basic]
30 Pull ups | Banded Pull up | Ring Rows
30 Box Jumps [60/50 cm | 50/30* cm | step up]
30 HSPU | elevated HSPU | Pike Push up
*every minutes – 5 Deadlifts [100/60 kg | 70/45 kg| 50/30 kg]
Time cap 12 mins