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

——————————————————–

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)

 

——————————————————–

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

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