Gymnastic Strength
Full Body Day
Warm up
3 Rounds:
10/10 KB Suitcase side crunch
10 Hanging Leg raise
30 Mountain climber
Superset 1
3 sets of
8 Romanian Deadlift
10/10 Alt V-ups
Supersets 2
3 set
10 Barbell Hip thrust
10/10 Single arm DB Upright rows
Supersets 3
3 set
12 narrow grip bench press
10 elevated feet ring rows
METCON
Warm up
2 rounds:
200m Run or 6 laps
10 Air Squat + toe Touch
5 Kang Squat
20 secs Plank Shoulder Taps
Back Squat waves
Set 1: 0:00 -3:30
6 @ 57%
4 @ 67%
2 @ 77%
Set 2: 3:30 – 7:00
4 @ 70%
3 @ 75%
2 @ 80%
Set 3: 7:00 – 10:30
3 @ 77%
2 @ 80%
1 @ 85%+
Conditioning
For Time:
600m Run or 21 laps
20 Deadlift (80/55 kg | 60/40 kg | 40/25 kg)
20 Box Jump over | step up over | Air squat
—
400m Run or 13 laps
15 Deadlifts
15 Box Jump over | step up | Air squat
—
200m Run or 6 laps
10 Deadlifts
10 Box Jump over | step up | Air squat
Time cap 15 mins