Tuesday15/10/2024
Fitness
A. Warmup (0-15 mins)
0-5 mins: General Warmup
5 minutes of machine of choice (Bike, Rower, or Ski Erg)
5-10 mins: Pressing Warmup
Dynamic stretches focusing on shoulders, triceps, and chest
10-15 mins: Workout-Specific Prep (2-3 sets)
30 sec C2 bike @ 80% intensity
3-4 kipping Handstand Push-Ups (HSPU)
3-4 Chest-to-Bar Pull-Ups (CTB)
2-3 Ring Muscle-Ups
Rest 90 seconds between sets
B. Workout: Every 2:30 minutes (3sets)
Station 1
15 Kipping Handstand Push-Ups (HSPU) or Dual Dumbbell Shoulder to Overheads
12 Chest-to-Bar Pull-Ups (CTB) or Burpee Pull-Ups
5 Ring Muscle-Ups or Strict Pull ups
Station 1
500/400m Row
Notes:
HSPU and CTB must be unbroken.
Intent: This workout focuses on maintaining large unbroken sets in gymnastics movements. It tests the progress made over the past 5 weeks.
Scaling Options: If unbroken sets are not achievable, lower the reps to maintain intensity (e.g., 12 HSPUs and CTB).
Rest time before each unbroken set cannot exceed 60 seconds.
C. Overhead Banded Tricep Extensions (3 sets)
24 reps per set:
8 partial reps (top range)
8 partial reps (bottom range)
8 full-range reps
Rest 90 seconds between sets
D. Extra Credit - Accessory Work (2 sets)
15-20 sec Supinated Chest-to-Bar (CTB) Iso Hold
Use feet assistance if necessary.
10-12 Head-Supported KB Bent Over Rows (with supination)
Ski Erg @ max effort (14 cal for men, 11 cal for women)
Damper: 8/10
Rest 2-3 minutes between sets.
Competition
A. Warmup (0-15 mins)
0-5 mins: General Warmup
5 minutes on machine of choice (BikeErg, Rower, or Ski Erg) at a moderate pace.
5-10 mins: Pressing Warmup
Dynamic stretches focused on shoulders, triceps, chest, and upper back.
10-15 mins: Workout-Specific Prep (2-3 sets)
30 sec C2 Bike @ 80% intensity
3-4 kipping Handstand Push-Ups (HSPU)
3-4 Chest-to-Bar Pull-Ups (CTB)
2-3 Ring Muscle-Ups
Rest 90 seconds between sets
B. Workout: 3 Rounds for Time
15 Kipping Handstand Push-Ups (HSPU)
12 Chest-to-Bar Pull-Ups (CTB)
5 Ring Muscle-Ups
1 km BikeErg
Time Cap: 15 minutes
Notes:
HSPU and CTB must be unbroken.
Intent: Focus is on gymnastics-based conditioning, pushing unbroken sets. This continues the progression from previous weeks, adding difficulty with the unbroken requirement.
Scaling: Lower the reps for HSPU and CTB if unbroken sets cannot be achieved. Adjust reps to 12 HSPU and CTB if necessary, but rest should not exceed 60 seconds between unbroken sets.
C. Strength: 3 Alternating Sets
C1. Max Barbell Bench Press @ 80% 1RM
Perform AMRAP (-1): As many reps as possible while leaving 1 rep in reserve (1-sec pause on chest for each rep)
Rest 1 minute
C2. 3.2.1 Weighted Supinated Pull-Ups
Perform a descending rep scheme: 3 reps, rest 20 seconds, 2 reps, rest 20 seconds, and 1 rep.
Rest as needed between rounds
D. Overhead Banded Tricep Extensions (3 sets)
24 reps per set:
8 partial reps (top range)
8 partial reps (bottom range)
8 full-range reps
Rest 90 seconds between sets
E. Accessory Work: 3 Sets
15-20 sec Supinated Chest-to-Bar (CTB) Iso Hold
Use feet assistance as needed.
10-12 Head-Supported KB Bent Over Rows (with supination grip)
Ski Erg @ max effort (14 cal for men, 11 cal for women)
Damper: 8/10
Rest 2-3 minutes between sets
