Gymnastic Strength
Week 4 of 4
Warm up
3 Sets:
5 Kang Squat
10 GHD Hip extension
5/5 reverse lunges
10 Hollow rock
LEG Day
Pausing Back Squat
6-6-6-6
*pause 3 secs at bottom and increasing in weight
Romanian Deadlift
AMRAP 90 secs
at 35% of your Deadlift RM
Drop set 1
3 sets of Bulgarian Split Squat
for each leg:
10 reps using Double DB (farmers hold)
10 reps using single DB
10 reps bodyweight
Drop set 2
3 sets of Squat
10 reps Front rack DB Squat
10 reps DB Goblet Squat
10 reps Air Squat
METCON
Warm up
400 m run
2 Rounds:
10 Kipping
5 EB Thruster with pause 3 secs at bottom
10 Plate Ground to OH
5 /5 single arm ring rows
Heavy Thruster
every 1:30 x 6 Sets
3 reps of Thruster
*building weight
Conditioning
“Partner Workout”
With a partner
AMRAP 15 mins
Partner A:
Run 400 m or 13 laps
Partner B:
10 Wall Balls (9/7 kg | 7/5 kg | medball thruster)
10 Alt DB Snatch (22.5/15 kg | 15/10 kg | 10/5 kg)
5 Pull Ups | Banded Pull up | ring rows
*your score is total rounds accumulated