Gymnastic Strength

Week 4 of 4

Warm up

2 Sets:

10 Inch worm

5 Burpees

10 Wide grip australian pull up

5 Wall Squat

20s Squatting OH Plate Hold


Skill work

Chest to bar

*work for 15 mins, learn di different mechanic between regular pull up and C2B, try using the rubber band to understand them.

Barbell complex

3-4 set of

6 Snatch Pull

6 Hang power Snatch

6 Overhead Squat

6 Back Rack Right leg Lunges

6 Back Rack Left leg Lunges

*this is a complex that should be done unbroken, choose weight that you are able to finish it without dropping the bar, start the first set with the light weight first.



Warm up

2 rounds of

250 m of row

10 burpees

10 Stiff leg deadlift

10 Hollow rock

10 Air squat



“The Ghost”


6 Rounds for Total Reps:

1 minute of Rowing (for calories)

1 minute of Burpees

1 minute of Abmat sit up

1 minute of Deadlift (70/45kg | 50/35 kg | 30/25 kg)

1 minute Rest

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