Tuesday 26/11/2024
Wellcome to our new Cycle for the Winter Period with New Targets and Goals. If you want to see more details Click Here.
Fitness
Warm-Up
General Warm-Up: 0–5 Minutes
Choose any machine (e.g., rower, bike, treadmill) for 5 minutes.
Specific Warm-Up: 5–15 Minutes
Pressing Warm-Up
Perform 2–3 sets of:1–2/side Rope Strict Pull-Ups
5-second Wall-Facing Handstand (HS) Hold
1–2 Strict Pull-Ups
1–2/side Wall-Facing HS Shoulder Taps
Rest for 90 seconds between sets.
Shoulder Press @ Max Load
Build to a heavy single rep for the day.
Rope Row + Reach
Perform 4 sets of 6 reps (6 complexes/side per set).
Adjust foot positioning to ensure controlled reps.
Rest as needed between sets.
12-Minute AMRAP
6 Strict Pull ups
20-second Wall-Facing Handstand Hold
4 Strict Chest to Bar Pull-Ups
10 Wall-Facing Handstand Shoulder Taps
Intent
This workout emphasizes strict gymnastics strength and is part of a deload week. If movements are too challenging, scale them to easier variations.
Target
Stay below failure on all movements.
Break sets as needed to prioritize form and control.
Feel
Expect this session to challenge your gymnastics strength endurance, not aerobic conditioning.
Extra Credit - Toes-to-Bar Skill Options
Option 1: Beginners (No Experience)
Accumulate 3 sets of:
5–8 Arch-to-Hollow Swings: Keep legs straight and together during the arch.
5–8 Arch-to-Knee Tucks: Maintain the same arch; bring knees to hip height during the swing.
5–8 Toes-to-Bar (TTB): Start with straight legs in the arch; bend knees if needed to touch toes.
5–8 TTB Looking Straight Ahead: Avoid looking at the bar; focus forward to stay close and improve breathing.
Option 2: Intermediate (Some Experience)
Alternating EMOM for 12 minutes:
Minute 1: Row at 2k pace for 55 seconds.
Minute 2: Max Toes-to-Bar.
Minute 3: Rest.
Cap total TTB at 65 reps.
Competition
Warm-Up
General Warm-Up: 0–5 Minutes
5 minutes on a machine of your choice (rower, bike, etc.).
OR
General Warm-Up
Specific Warm-Up: 5–15 Minutes
Pressing Warm-Up
Perform 2–3 sets of:1–2/side Rope Strict Pull-Ups
2–3 Strict Handstand Push-Ups (HSPU)
1–2 Strict L-Pull-Ups
1–2 Deficit Wall-Facing Strict HSPU (2")
Rest for 90 seconds between sets.
Shoulder Press @ Max Load
Build to a heavy single rep for the day.
Weighted Vest Rope Row + Reach
Perform 4 sets of 6 reps (6 complexes per side per set).
Adjust foot positioning to maintain control during each rep.
Rest as needed between sets.
12-Minute AMRAP
6 Strict Rope Pull-Ups
6 Strict Handstand Push-Ups
3 Strict L-Pull-Ups
3 Deficit Wall-Facing Handstand Push-Ups (2")
3/side; chin must clear the top hand for rope strict pull-ups.
Intent
This workout focuses on strict gymnastics strength as part of a deload week. If movements are too challenging, scale to easier variations while keeping emphasis on strict control and form.
Target
Stay below your failure threshold on all movements.
Break sets strategically to avoid fatigue.
Feel
This session will test your gymnastics strength endurance without emphasizing aerobic conditioning.
