August 29, 2023 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Three rounds of:
60 Ring Plank Push Up Hold
15 Pronated Grip Band Pull Aparts
15 Supinated Grip Band Pull Aparts
15 Banded Presses
Max Unbroken Inverted Rows

A.
Five sets of:
6-8 Low Ring Transitions
Rest as needed

Followed by…

Ten reps of:
1 Seated Ring Muscle Up (use a band if needed)
Rest as needed

Followed by…

Three sets of:
15-20 Second Dip Support Hold
15-20 Second Bottom of Dip Hold
15-20 Second Top of Ring Row Hold

B.
Five sets of:
4-5 Air Chair Swings

Followed by…

Three sets of:
3-4 Target Reach Swings

Followed by…

Ten sets of:
5 Toes to Bar + 4 Pull-Ups + 3 Chest to Bar Pull-Ups
Rest 30-45 seconds between sets

C.
Every minute, on the minute, for 32 minutes (8 sets of):
Station 1: 15-18/12-15 Calorie Echo Bike
Station 2: 50 Foot Handstand Walk or 5 Wall Walks
Station 3: 250-300 Foot Shuttle Run (25 foot increments)
Station 4: 50 Foot Handstand Walk or 12-15 Strict Handstand Push-Ups

*If you are proficient at handstand walking please add in a pirouette or a turnaround on your hands at the 25 foot mark.

Athlete Notes:
Another week of cardio and gymnastics is coming up. This time we’ve got two cardio minutes and two handstand minutes. If you’re proficient on your hands then follow the guidelines. If not, then let’s work on getting a little better today. Scale back the cardio so that you can really focus on some quality upside down time. If you’ve got some competitions coming up then this workout is a good opportunity to add some extra handstand challenges, just be smart and be safe!