Saturday 12/10/2024
Fitness
A. Warm-up (15-20 mins)
0-5 mins: General Warmup
5 minutes on a machine of your choice (rower, bike, or ski erg).
5-10 mins: Gymnastics Pressing Prep
Perform gymnastics pressing exercises to activate and stretch muscles.
10-15 mins: Workout-Specific Prep
2-3 sets of the following exercises:
12/8 cal row (increase pace every 3-4 cals)
3-4 box jump overs
3-4 echo bike calories
3-4 wall balls
Rest 90 seconds between sets.
Time: 15-20 mins total
B. Partner Workout
27-21-15-9 for Time (24 mins)
Complete the following rounds:
Part A
Row for calories
Box Jump Overs (24/20 inches)
Part B
Assault Bike for calories
Wall Ball Shots (9/6kg)
Time Cap: 24 minutes
*Partners work at the same time (Partner A: is doing part A, while Partner B: is doiing part B) to change Parts and carry on, they must both finish the reps of the current round.
C. EMOM x 12 (alternating rounds)
Every minute for 12 minutes (3 rounds):
Minute 1: Front-Racked Double Kettlebell Walking Lunge (15 meters)
Minute 2: 5 up and down Seal Walks on Rower
Minute 3: Max Wall Facing Handstand Shoulder Taps (30 seconds)
Minute 4: 20-30sec Chin up Hold
Notes:
Keep the lunges unbroken; add weight if needed.
Competition
A. Warm-up (15-20 mins)
0-5 mins: General Warmup
5 minutes on a machine of your choice (rower, bike, or ski erg).
5-10 mins: Gymnastics Pressing Prep
Perform gymnastics pressing exercises to activate and stretch muscles.
10-15 mins: Workout-Specific Prep
2-3 sets of the following exercises:
12/8 cal row (increase pace every 3-4 cals)
3-4 box jump overs
3-4 echo bike calories
3-4 wall balls
Rest 90 seconds between sets.
Scoring: Reps, higher is better.
Time: 15-20 mins total
B. 27-21-15-9 for Time (24 mins)
Complete the following rounds:
Row for calories
Box Jump Overs (24/20 inches)
Echo Bike for calories
Wall Ball Shots (20/14 lbs)
Time Cap: 24 minutes
C. EMOM x12-16 (alternating rounds)
Every minute for 12-16 minutes (3-4 rounds):
Minute 1: Front-Racked Double Kettlebell Walking Lunge (15 meters)
Minute 2: 5 Hand Over Hand Feet Elevated Rope Walks
Minute 3: Max Wall Facing Handstand Shoulder Taps (30 seconds)
Minute 4: 20 sec AMRAP Strict Ring Muscle Ups
Notes:
Lunges should be unbroken. Add weight vest if needed.
For Minute 4, choose between:
20 sec AMRAP Strict Ring Muscle Ups
1-2 Strict Ring Muscle-Up Negatives
Time: 12-16 minutes
D. EMOM x8-10 (alternating rounds)
Every minute for 8-10 minutes (8 rounds):
3 Dumbbell Bench Presses
Use 9/10 RPE (Rating of Perceived Exertion), aiming for tough sets but not to failure.
E. Strength Circuit (3 alternating sets)
E1:
10-15 Strict Bar Dips
Rest 20 seconds
E2:
10-12 Banded Standing Tricep Extensions
No rest
E3:
10-12 Banded Overhead Tricep Extensions
Rest 2 minutes
F. Extra Credit
2 sets:
400m Run
AMRAP Bar Muscle-Ups (110% unbroken)
Rest 4 minutes between sets
Score is total time, including rest.
