Gymnastic Strength
Warm up
500 m row
then, 2 rounds of
10 Abmat sit up
20 Walking lunges
*Athlete can do either Part A or B First*
A.Aerobic Capacity
3 Rounds
Row 500m @ moderate pace
Row 250m @ Fast pace
Rest 2 minutes between rounds.
B.Functional sets
3 Sets of
Max reps Toes To bar or Knee to chest in 1 minute
-Rest 1 minute between rounds, then –
Max reps Box Step up in 1 minute
-Rest 1 minute between rounds, repeat-
METCON
Warm up
3 Rounds
15/12 Cal Row
10 Air Squats
5/5 Cossack Squats
A.EMOM 10 mins
Odd: 40-60 Double Unders | Single Unders | Jumping Jack
Even: 10-16 Wallballs (9/7 kg) | (7/5 kg) | Medball thruster
Choose a rep range that will allow you to have at least 15 seconds of rest each minute.
B.For Time
As fast as you can
30 Burpees Box Jump Over (60/50 cm)