Menu
0 Comments

Monday, August 2nd 2021

Warm-up
A. General
2 rounds
30 sec Bike/Ski/Row @increasing intensity
10sec hollow position + 5 V-ups
10 Prone pvc press

B.Mobility
Prayer stretch with foam roller
3 x 5-10 breaths while holding the stretch
Time:6:50—>

C. Specific
2 sets
3 Burpees
5 piked hspu*
5 Cal sprint
*This is to promote gymnastics core compression, have advanced athletes elevate their feet, have beginners go from the floor and focus on press mechanics.

Gymnastics
Metcon (AMRAP – Reps)
EMOM 10minutes
Odd: 10-15 Kipping HSPU
Even: 15/12 Cal Bike/Ski/Row

Score: Total reps (hspu + cals)

Scaling options
Beginner
EMOM 10
Odd: 10-15 Push-ups / hand elevated pu
Even: 10/8 Cal Bike/Ski/Row

Intermediate
EMOM 10
Odd: 10-15 Piked HSPU
Even: 12/9 Cal Bike/Ski/Row

COMP
EMOM 10
Odd: 10-15 Kipping HSPU
Even: 15/12 Cal Echo Bike

Metcon
Metcon (3 Rounds for reps)
3 rounds, each for time
5 Rope climbs
20 Pistols

Rest 2mins between rounds

Score: Total time
TC: 20mins

Scaling options
Beginner
3 rounds, each for time
5 Floor rope climbs
20 High box step ups

Intermediate
3 rounds, each for time
3-5 Rope climbs
20 Box elevated Pistols

COMP
3 rounds, each for time
3-2-1 Legless Rope Climbs
12-10-8 Pistols
Rest 3 minutes between rounds

Extra Accessory
Metcon
3 sets of

3 rounds for time/quality
10 banded Push-ups
30 Double-unders
Rest 90 seconds between sets

These rounds are not for time. Make sure you perform good Push-ups with full lockout at the end.
In this phase we will work a little more with formats like that where your heart rate is higher in accessory to increase your comfort in that zone.