Gymnastic Strength
Warm up
500 m row
then, 2 rounds of
2 Wall walk
8 Hanging Leg raise
12 Predator jack
*Athlete can do either Part A or B First*
A.Aerobic Capacity
4 Rounds
Row 300m @ Hard pace
Row 200m @ Easy pace
Row 100m @ Max speed pace
Rest 3 minutes between rounds.
B.Functional sets
4 Sets of
30 secs of Facing Wall Handstand shoulder taps or 1 mins high plank shoulder taps
6 Chest to bar pull up (strict/butterfly/kipping)
METCON
Warm up
3 mins of single unders
2 Rounds
10 Kettlebell Swings
10 V-sit up
10/8 Cal row
A.EMOM 10 mins
Odd: 8-12 Burpees
Even: 8-12 Toes to bar | GHD sit up | Ab mat sit up
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 HSPU | Elevated HSPU | Hand release push up
100 Double unders | 200 Single unders | 100 Jumping jack