Gymnastic Strength
Warm up
Jumping Jack 1 mins
2 rounds of
10 GHD sit up
10 Cossack Squat (5 each leg)
10 Single arm DB Strict Press
EMOM 8 mins
40 secs of plank
Supersets 1
3 sets of
10 Strict hanging leg raise
8 Pendlay row
Supersets 2
3 sets of
8 Evil wheel
15 Sec Pull up hold (make sure chin over the bar for 15 secs)
METCON
Warm up
Dynamic stretching
Prepare KB, Barbell for thruster,
Conditioning
Part 1
Min 0-8:00
For time:
100/80 Cal row
*rest in the remaining time
Min 8:00-14:00
EMOM 6 mins
15 KB Swing (16/12 kg | 12/8 kg | russian KB swing)
*then directly to part 2
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Part 2
Min 14:00-22:00
For time:
80 lateral burpees over the bar | step over | half burpees
*rest in the remaining time
Min 22:00 – 28:00
EMOM 6 mins
10 Thruster (30/20 kg | 20/15 kg | Air Squat)
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Part 3
Min 28:00 – 36:00
For time
male:
1 km run or 1.4 km Ski erg or 3.5 km Air bike
Female
800 m run or 1.2 km ski erg or 3 km Air bike
Min 36:00 – 42:00
EMOM 6 mins
12 Box Step up
*athlete may choose the order of which part to be first