Mobility & Prehab
400 Meter Nasal Breathing Only Jog
Over/Under Barbell x 60 seconds (30 seconds in each direction)
200 Meter Nasal Breathing Only Jog
90/90 Hip Rotations x 5 reps
followed by …
Two sets of:
60 Seconds Single-Unders
Weighted or Unweighted Speed Skaters x 10 reps
Unweighted or Medball Single Leg Bound x 3 reps per side
Box Jump x 5 reps (land as quietly as possible without letting knees cave in)
A.
Every 2 minutes, for 12 minutes, complete (6 sets):
Clean Pull + Clean
Build in weight over the course of the six sets
B.
35-49:
Four sets for times of:
1 Rope Climb
5 Strict Handstand Push Ups
7 Kipping Handstand Push Ups
10 Burpee Box Jump-Overs (24/20″)
Rest 2 minutes
50-54:
Four sets for times of:
1 Rope Climb
3 Strict Handstand Push Ups
7 Kipping Handstand Push Ups
10 Burpee Box Jump-Overs (24/20″)
Rest 2 minutes
55+:
Four sets for times of:
1 Rope Climb
3 Strict Handstand Push Ups to a 5″ riser
7 Kipping Handstand Push Ups
10 Burpee Box Jump-Overs (24/20″)
Rest 2 minutes
If you don’t have access to a rope then please complete 3 strict pull-ups instead of a rope climb.
Scaling Options for Handstand Push-Ups:
Choose a drill from this article
or L-Seated DB Press for total # of strict & kipping reps
C.
35-54:
Two rounds for time of:
5 Ring Muscle-Ups
100 Double Unders
7 Bar Muscle Ups
20 Alternating Pistols
At the 14:00 mark…
Every minute, on the minute, for 16 minutes:
Station 1 – 1-2 Ring Muscle-Ups
Station 2 – 20 Double Unders
Station 3 – 3 Bar Muscle Ups
Station 4 – 10 Alternating Pistols
55+:
Two rounds for time of:
2 Ring Muscle-Ups OR 5 Ring-Dips
75 Double Unders
5 Bar Muscle Ups OR 10 Chest-to-Bar Pull-Ups
20 Alternating Weighted Box Step-Ups (24/20″; 20/14 lbs medball)
At the 14:00 mark…
Every minute, on the minute, for 16 minutes:
Station 1 – 1 Ring Muscle-Up OR 2 Ring-Dips
Station 2 – 15 Double Unders
Station 3 – 1 Bar Muscle Up OR 5 Chest-to-Bar Pull-Ups
Station 4 – 10 Alternating Weighted Box Step-Ups (24/20″; 20/14 lbs medball)
Scaling Options for Ring Muscle-Ups:
1:1 Burpee Pull-Ups
1:1 Ring Dips
1:1 Jumping Ring Muscle-Ups
2:1 Stationary Dips
Scaling Options for Double-Unders (choose one of the following):
Reduce the reps by half
Single Unders x 1.5
Toe Taps to plate x 30 seconds
Scaling Options for Bar Muscle-Ups (choose one of the following):
Jumping Bar Muscle-Ups
Banded Bar Stomps
Chest-to-Bar Pull-Ups
Band Assisted Bar Muscle-Ups
Scaling Options for Pistols:
Choose a drill from this article
Athlete Notes:
All the gymnastics work today!! I actually don’t particularly care about the time on either of these workouts, instead, focus on having really efficient movements for all the gymnastic pieces. I want a lot of touches on a variety of skills that we may see in the Open and have you doing them under slight fatigue for today. Please scale certain movements if needed and refer to these articles for tips on improving these movements:
Rope Climb
Strict Handstand Push-Ups
Handstand Push-Ups
Ring Muscle-Ups
Double-Unders
Bar Muscle-Ups
Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.
Running Option
At the 0:00 mark perform…
5 Minute Warm Up Jog
When the clock reaches 5:00, perform…
One round of:
1 Mile Run @ 90% Effort
800 Meter Jog @ recovery pace
1 Mile Jog @ same pace you ran the first mile
When finished, perform…
10 Minute Cool Down Walk
Your point of view caught my eye and was very interesting. Thanks. I have a question for you.
Your point of view caught my eye and was very interesting. Thanks. I have a question for you.