Primary Training Session
Mobility
Spend 3-5 minutes in Banded Scarecrow
Activation
Three sets of:
100 Foot Single Arm Overhead Carry (each arm)
Windmills x 5 (each arm)
Single Arm Dumbbell Presses x 10 (each arm)
Supinated Grip Band Pull-Aparts x 20 reps
Warm-Up
400 Meter Nasal Breathing Jog
60 Seconds of Nose to Wall Hold Hold
OR 60 Second Hand Plank
A.
Ring Muscle-Up Skill Work
Three sets of:
5 Ring Swings
5 Low Ring Turnovers
5 Jumping Ring Muscle Ups
Rest 60-90 seconds between sets
Followed by…
If you have ring muscle-ups then complete the following:
Five sets of:
3 Pop Swings + 3 Ring Muscle Ups + 2 Ring Dips + 2 Ring Muscle Ups + 1 Ring Dip
Rest 1-2 minutes between sets (you may want to make this series 2 + 2 + 1 + 1 + 1)
If you don’t have ring muscle-ups then complete the following:
Five sets of:
3 Ring Pull-Ups + 3 Toes to Rings + 2 Ring Pull-Ups + 2 Toes-to-Rings
B.
Gymnastic Volume Accumulation
Every minute, on the minute, for 12 minutes (6 sets of):
Station 1: 45 Seconds of Alternating Pistols (60+: Medball Box Step-Up 20/14 lbs)
Station 2: 10 GHD Sit-Ups
GHD Standards:
35-59 Men: 40in (102cm)
35-59 Women: 37in (94cm)
60+ Men: 37in (94cm)
60+ Women: 31in (78cm)
Scaling options for pistols:
Plate progressions
Band Assisted Pistol Squat
Candlestick Roll to Pistol Squat
Scaling options for GHD Sit-Ups:
Parallel GHD Sit-Ups
Weighted Anchored Sit-Ups
C.
35-54:
Every minute, on the minute, for 30 minutes (6 sets of):
Station 1: 45 Seconds Assault/Echo Bike (nasal breathing only)
Station 2: 5 Wall Walks
Station 3: 45 Seconds of Shuttle Run (25 foot increments; nasal breathing only)
Station 4: 8 Box Jump Overs with step down (24/20″) + *Max Gymnastics Pulling of Choice*
Station 5: Rest (get back to nasal only breathing)
*Feel free to choose from pull-ups, chest to bars, bar muscle ups, ring muscle ups, or any other pulling movement that you prefer. Note what you did in the comments section.
55+:
Every minute, on the minute, for 30 minutes (6 sets of):
Station 1: 45 Seconds Assault/Echo Bike (nasal breathing only)
Station 2: 4 Wall Walks
Station 3: 45 Seconds of Shuttle Run (25 foot increments; nasal breathing only)
Station 4: 8 Box Jump / Step Overs (24/20″) + *Max Gymnastics Pulling of Choice*
Station 5: Rest (get back to nasal only breathing)
*Feel free to choose from pull-ups, chest to bars, bar muscle ups, ring muscle ups, or any other pulling movement that you prefer. Note what you did in the comments section.
D.
Three sets of:
10-12 Dumbbell Arnold Presses
Rest 30 seconds
10-12 Supinated Grip Barbell Rows
Rest 60 seconds
General Training Notes:
Today’s Gymnastic Tuesday is all about variety! Ring Muscle-Up Skill Work sets the tone and please film if you are struggling with your ring work. Then some pistol squats in our volume accumulation! This movement hasn’t been featured much this cycle but we will start to sprinkle these in. Please scale this if you find that your mobility is poor and you tend to shift onto your toes a bunch. We want full range of motion on the pistol squats so use assistance if needed to make that happen (this isn’t an open workout so use the skill work now to incorporate assistance to better improvement movement quality for when it matters).
Then a choose your own path emom. The bike and row are designed as zone 2 paces and the easiest way I find to keep them in that range is to maintain nasal breathing when at those stations. The intensity can be upped when doing wall walks but then try to bring the heart rate back down. The last working station is box jump overs (please step down so there is no rebounding) and then you get to select the type of gymnastic movement for your max reps. This is totally up to you and what movement(s) you’d like to work on when a bit fatigued. Please just note the movement you selected in the comments section. Then you’ll get a full minute of rest to bring the heart rate back down. The intention for today is for each person to individualize their emom by incorporating a gymnastic pulling movement that needs specific attention individual to each athlete.