Mobility, Activation & Warm-Up
One set of:
5 Scap Pull-Ups
10 Tight Kip Swings
5 Scap Pull-Ups
followed by …
Two sets of:
Single-Unders x 60 seconds
Half Pull-Ups x 5 reps
and finish with …
Two sets of:
Pull-Up Pulse x 3 reps (use banded if needed)
Chin Hang Hold x 15 seconds
A.
Three sets of:
3-4 Target Reach Swings
Followed by…
Three sets of:
4-5 Air Chair Swings
B.
35-54:
Six sets of:
5 Toes to Bar + 4 Pull-Ups + 3 Chest to Bar Pull-Ups
Rest 30-45 seconds between sets
55+:
Six sets of:
4 Toes to Bar + 3 Pull-Ups + 2 Chest to Bar Pull-Ups
Rest 30-45 seconds between sets
Scaling Options:
35-54:
5 Knees to Elbows + 4 Band Assisted Pull-Ups + 3 Band Assisted Chest-to-Bar Pull-Ups
55+:
4 Knees to Elbows + 3 Band Assisted Pull-Ups + 2 Band Assisted Chest-to-Bar Pull-Ups
C.
35-49:
Every minute, on the minute, for 32 minutes (8 sets of):
Station 1: 12/10 Calorie Echo Bike
Station 2: 12 V-Ups
Station 3: 200 Foot Shuttle Run (25 foot increments)
Station 4: 10 Strict Handstand Push-Ups
50-54:
Every minute, on the minute, for 32 minutes (8 sets of):
Station 1: 12/10 Calorie Echo Bike
Station 2: 12 V-Ups
Station 3: 200 Foot Shuttle Run (25 foot increments)
Station 4: 8 Strict Handstand Push-Ups
55+:
Every minute, on the minute, for 32 minutes (8 sets of):
Station 1: 10/8 Calorie Echo Bike
Station 2: 10 V-Ups
Station 3: 200 Foot Shuttle Run (25 foot increments)
Station 4: 8 Strict Handstand Push-Ups to 3-5″ riser
Strict Handstand Push-Up Modifications (Choose one of the following):
Add a 3-5″ riser
Downward Dog Handstand Push-Ups
Hamstring Curl Handstand Push-Ups
Elevated Knee Handstand Push-Ups
General Training Notes:
Gymnastics and more gymnastics for your Tuesday session! Starting the session off with Bar Muscle-Up drills and then into a gymnastics complex on the rig! If you don’t use grips you may want to think about getting some to just help prevent tears since we do a lot of work on the rig. If kipping movements aren’t your jam then make this a strict complex (and reduce the reps by 2 for each movement).
We hope you’ve been enjoying the gymnastic emoms on Tuesdays! The intention of these emom’s is to build volume in gymnastics movements while under some fatigue. Please feel free to adjust the reps/distance of the movements but still make it a challenge. The last 2-3 sets should be a challenge 🙂