Saturday 26/10/2024

Fitness

A. Warm-Up (0-15 mins)

0-5 mins: General Warm-Up

• Option 1: 5 mins machine of choice (e.g., row, bike, or ski)

• Option 2: General Warm-Up

5-10 mins: Gymnastics Pressing Prep

• Focus on shoulder and core activation for gymnastics movement prep.

10-15 mins: Workout-Specific Prep

• 2-3 sets of:

  • 45 sec row (increase pace every 15 secs to goal pace)

  • 3-5 Toes-to-Bar (TTB)

  • Rest 90 sec between sets

B. Workout

0:00 - 6:00 mins

1. 0:00 - 2:30 mins: 500m Row

   • Goal: Strong start pace for endurance.

   • Transition: 30 sec

2. 3:00 - 6:00 mins: 3-min AMRAP Toes-to-Bar

   • Aim for max reps.

   • Transition: 60 sec

3. 7:00 - 10:00 mins: 500m Row for Time

   • Goal: Match or beat previous row time.

C. For Time

• 50 Dumbbell Bench Presses @ 22.5/16 kg per hand

  • One head of each dumbbell touches chest at bottom, full lockout at top.

D. EMOM for 8 mins (4 Rounds)

1. Minute 1: 8-10 Barbell Overhead Tricep Extensions

   • Tempo: 2020

2. Minute 2: 8-10 Dumbbell Zottman Curls

   • Focus on controlled, full-range movement.

Competition

A. Warm-Up (0-15 mins)

0-5 mins: General Warm-Up

• Option 1: 5 mins on machine of choice (e.g., rower, bike, or ski)

• Option 2: General Warm-Up 1

5-10 mins: Gymnastics Pressing Prep

• Focus on shoulder and core activation for gymnastics movements.

10-15 mins: Workout-Specific Prep

• 2-3 sets of:

  • 45 sec row (increase pace every 15 secs to reach goal pace)

  • 3-5 Toes-to-Bar (TTB)

  • Rest 90 sec between sets

B. Workout

0:00 - 10:00 mins

1. 0:00 - 2:30 mins: 500m Row

   • Goal: Strong start pace for endurance

   • Transition: 30 sec

2. 3:00 - 6:00 mins: 3-min AMRAP Toes-to-Bar

   • Aim for max reps

   • Transition: 60 sec

3. 7:00 - 10:00 mins: 500m Row for Time

   • Goal: Match or beat previous row time

C. For Time

• 50 Dumbbell Bench Presses @ 22.5/16 kg per hand

  • One head of each dumbbell touches chest at bottom, full lockout at top

  • Reference: Sat 10/14/23 for comparison

D. EMOM for 10 mins (5 Rounds)

1. Minute 1: 8-10 Barbell Overhead Tricep Extensions

   • Tempo: 2020

2. Minute 2: 8-10 Dumbbell Zottman Curls

   • Focus on controlled, full-range movement

E. Extra Credit

For Time:

1. 80% of AMRAP Unbroken Bar Muscle-Ups

   • 200m Run

2. 60% of AMRAP Unbroken Bar Muscle-Ups

   • 200m Run

3. 40% of AMRAP Unbroken Bar Muscle-Ups

   • 200m Run

4. 20% of AMRAP Unbroken Bar Muscle-Ups