Gymnastic Strength
Warm up
500 m row
Tabata Air Squat and Abmat Sit up (alternating)
Tabata Burpees and Plank (alternating)
Back Squat
Week 3/6
Day 3/3
6-6-6-6-6
*All at 80% of 1 Rep Max
Core Maintenance
3 Sets of
10 Hanging Leg Raise
30/30 sec Side Plank
10 GHD Sit Ups
15 secs Ring support hold
METCON
Warm up
2 rounds of
200 m run
8 wallball
8 Burpees
4 strict pull up
4 hindu push up
Skill practice
Head stand
– work for 15-20 mins
Conditioning
4 set x AMRAP 3 mins
200 m run
12 Wall ball (9/7 kg) | (7/5 kg) | medbal thruster
Max Burpee Chest to Bar Pull Ups | Burpee pull up | Burpee knee to chest
*no rest in between set, your score is number of burpee chest to bar pull ups