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)

  1. 15-20 sec Supinated Chest-to-Bar (CTB) Iso Hold

    • Use feet assistance if necessary.

  2. 10-12 Head-Supported KB Bent Over Rows (with supination)

  3. 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

  1. 15-20 sec Supinated Chest-to-Bar (CTB) Iso Hold

    • Use feet assistance as needed.

  2. 10-12 Head-Supported KB Bent Over Rows (with supination grip)

  3. Ski Erg @ max effort (14 cal for men, 11 cal for women)

    • Damper: 8/10

  • Rest 2-3 minutes between sets

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Wednesday 16/10/2024

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Monday 14/10/2024