Saturday 19/10/2024
Fitness
A. Warmup
0-5 mins: General Warmup
5 minutes on a machine of your choice (bike, rower, ski) at a moderate pace.
5-10 mins: Gymnastics Pressing Prep
Focus on shoulder mobility and pressing mechanics. Use dynamic movements to activate the upper body.
10-15 mins: Workout-Specific Prep
2-3 sets of:
30 seconds ski @ 75% effort
3 Burpee Box Jump-Overs (BBJO)
2-3 Bar Muscle-Ups
Rest 90 seconds between sets
B. Workout: For Time
Rx:
60 Burpee Box Jump-Overs (24/20 inches)
30 Bar Muscle-Ups
Scaled:
For Time:
60 Burpee Box Jump Overs @ 24/20"
30 burpee pullups
Time Cap: 14 minute
C. Rack Deadlift
5 sets of 3-5 reps
Rest 2 minutes between sets
Perform at knee height
Aim for 9/10 RPE, heavier than 2 weeks ago
D. Extra Credit - Accessory Work
3 alternating sets of:
D1. Max Wall Facing Strict Handstand Push-Ups
Use a 31X1 tempo (3 seconds down, 1-second pause at the bottom, explosive up).
AMRAP (-1) each set.
If unable to complete at least 3-4 reps, substitute with 30 seconds continuous Dumbbell Strict Press @ 31X1 tempo with challenging weights.
Focus on tripod pressing form, elbows in front.
Rest 30 seconds
D2. 8-10 Barbell Bicep Curls
Use a 3010 tempo (3 seconds down, no pause, quick up).
Rest 30-90 seconds between sets
Competition
A. Warmup
0-5 mins: General Warmup
5 minutes on a machine of your choice (bike, rower, ski) at a moderate pace.
5-10 mins: Gymnastics Pressing Prep
Focus on shoulder mobility and pressing mechanics.
10-15 mins: Workout-Specific Prep
2-3 sets of:
30 seconds ski @ 75% effort
3 Burpee Box Jump-Overs (BBJO)
2-3 Bar Muscle-Ups
Rest 90 seconds between sets
B. Workout: For Time
Rx:
60 Burpee Box Jump-Overs (24/20 inches)
30 Bar Muscle-Ups
Timecap 14min
C. Rack Deadlift
5 sets of 3-5 reps
Rest 2 minutes between sets
Perform at knee height
Target RPE 9/10, heavier than 2 weeks ago
D. Half Free Standing Handstand Hold
4 sets of 20 seconds hold
Rest 40 seconds between sets
Perform with one leg trailing against the wall for support
E. Freestanding Handstand Hold
Within 5 minutes:
Max duration handstand hold, accumulating time.
Stay within a 4ft x 4ft box, hand movements allowed
F. Accessory Work
3 alternating sets of:
F1. Max Wall Facing Strict Handstand Push-Ups
31X1 tempo (3 seconds down, 1-second pause at the bottom, explosive up)
AMRAP (-1) each set
If unable to complete 3-4 reps, substitute with 30 seconds continuous Dumbbell Strict Press @ 31X1 tempo with challenging weights.
Rest 30 seconds
F2. 8-10 Barbell Bicep Curls
3010 tempo (3 seconds down, no pause, quick up)
Rest 30-90 seconds between sets
