Gymnastic Strength
Warm up
6 mins easy constant Row
then, 2 rounds of
20 Mountain climber
10 Single arm Ring rows (5 reps each arm)
Barbell Supersets
5 sets of
5 Bench press
10/10 Single arm KB Row
Gymnastic Supersets
8 sets of
5 pull ups
5 Ring Dips/Box / Push Up
Cooling Down (optional)
6 mins easy constant Row
METCON
Warm up
Row 500 m
Then 2 rounds of
10 EB Good morning
10 Kipping
10 Plate ground to overhead
3 slow pull up
*then build the deadlift load to set 1
Deadlift
every 2 min x 6 set
set 1 : 5 reps at 70% RM
set 2 : 3 reps at 75% RM
set 3 : 3 reps at 80% RM
set 4 : 2 reps at 85% RM
set 5 : 2 reps at 90% RM
set 6 : 2 reps at 90%+ RM
Conditioning
For time : [Adv | Int | Basic]
40 Pull up | Banded Pull up | Jumping Pull up
10 Deadlift (70/45 kg) | (55/35 kg) | (40/25 kg)
40 Push Up | knee push up | bench dips
10 Deadlift (70/45 kg) | (55/35 kg) | (40/25 kg)
40 Toes to Bar | Knee to chest | abmat sit up
10 Deadlift (70/45 kg) | (55/35 kg) | (40/25 kg)
80 Air Squat
Time cap 16 mins