Gymnastics Skills Warm-Up
Spend time working on kicking up to a handstand and hitting a balanced position. Refer to the video for guidance.
Followed by…
Four sets, for max unbroken reps, of:
Strict Muscle-Up Transition (hanging to support, no dip)
Strict Ring Dips
Rest 2 minutes
A.
Every 3 minutes, for 15 minutes (5 sets):
5 Double Dumbbell Squat Jumps (50/35 lbs)*
5 Unweighted Max Vertical Jumps
10/7 Calorie Assault Bike Sprint
*Squat Jumps: Dumbbells by side, touch either front or back head of the dumbbells to the floor and explode up into a max vertical leap.
B.
For time:
30 Deadlifts (315/215 lbs)
40 Toes to Bar
50 Box Jump-Overs (24”/20”)
Rest until the running clock reaches 15:00, and then…
C.
Three rounds for time of:
15 Bench Presses (185/125 lbs)
30 Pull-Ups
Rest until the running clock reaches 30:00, and then…
D.
For time:
Row 2000 Meters
E.
Four sets of:
30 second Chin Over Bar Hold
50-Foot Plate Pinch Walk (35/25 lbs)
100-Foot D-Ball or Sandbag Bearhug Carry (HEAVY)
20 Reverse Hypers @ 40-45% of 1-RM Back Squat
Rest 2 minutes
*If you don’t have access to a reverse hyper please perform, safety bar or barbell goodmornings or band pull-throughs.
Definitely feeling run down. Got it in today then relaxed
A) done
*then made up squats from yesterday- 150/190/215/200/215/200/200/200
B) 6:32 Rx
C) 9:28 Rx
D) 8:04 Rx
E) done
Thanks Tino! Hope you’re enjoying your weekend and the trip!
Look after yourself and don’t get unwell!!! Enjoy your Sunday and try to relax!
Warm up replaced strict mu with strict pull-ups
A) :42/:41/:38/:40/:37
B) 6:55 RX
C) 10:04 bench @ 85# bench took the longest
D) 7:55
E) 100# dball
110 on hypers
Have a great weekend
Happy Sunday!
Warmup done but modified to work on shoulder mobility.
A. Done
B. 6:50 Rx
C. 8:05. Modified and used 40Kg DB; doesn’t cause pain in left shoulder. 40Kg is heaviest I have.
D. 6:53
E. Done w/ 68Kg SB and BB good mornings
Bench press is a definite no no for you. Still crushed it as expected 🙂
Nice work!
Thank you. Definite no no but need to find a work around to get the right effect. DB seem to do that just cannot go higher than a moderate weight to protect shoulders.
Warm up done A) done, in E2’ for 10’, even that 10 cal ass bike hard, but went fast Then i did the austrian throwdone quali wod, but just out of curiosity, didn’t feel strong today 8’ Amrap 2-4-6-8…etc. reps Front squats S2OH Bar facing bp Barbell 70kg Result: 101 reps Honestly i really had no idea how should i break these reps, it is a really difficult wod B) 120kg dl Did actually 20 box jump instead of over, but then i checked the description again and did the rest 30 over Time 7:19 At 12’ min (rested with… Read more »
Long session for someone who feels a little tired… ?
Rest up and enjoy your rest day!
Haha, felt tired, but had a free afternoon finally 😀
A lot of scaling for my shoulder today
A) :41, :38, :38, :43, :44
B) EMOMx12: 2 dead stop deadlifts at 75%
310
C) Three sets for times:
50 cal cal assault bike
25 GHD sit ups
25 double KB deadlifts (88s)
Rest 3 mins – 5:26, 5:35, 5:53
D) Four sets:
25 banded good mornings
100’ plate pinch walk
15 banded external rotations
Shoulder feeling any better?
Slowly. There’s not really pain anymore just more of a clicking feeling when reaching my arm forward. Hopefully with a couple more weeks of Physio it should go away. I just don’t want to try and come back too early at this point and end up taking a step backward.
Thats good idea man, i broke my clavicle 8 years ago playing rugby and i rushed to get back in the field and i forever now every so often feel pain in my shoulder and colar bone
Tino/Hunter,
What is everyones opinion on front squat harness? My wrist still bothers me (doc appointment next week) so someone let me borrow one, it relieves the need to hold the bar front rack but it doesnt feel like a front squat withiut that.
Front Squat Harness? As in straps to allow you to front squat? I would invest in a safety bar!
https://www.titan.fitness/strongman/carry/other-carry-1/front-squat-harness/409018.html
Exact one he let me borrow
Thats cool! Let me know what its like, I’ve never seen or used one!
Hello!!
Gymnastics Warm Up done. Worked in some kicks and holds. Scaled Strict MU transitions and Strict Ring Dips to Banded assisted (medium band for MU and light for Ring Dips) 5/10 – 5/8 – 5/8 – 5/10
A) Skipped (next week I’m going to try some low jumps)
B) 9:47 Scaled to 155lb Barbell and Box Step Overs (20”)
C) 11:42 Scaled to 70lb Barbell
D) 9:41
E) Done with 15lb plates, 70lb Sandbag, 50lb Reverse Hypers (~26%)
Have a great day!! ?
PS: I’ve been cheering for you guys on YouTube. Great job so far!
You guys have put on a fun event! Well organized and on time!
A. ✅
B. 20min EMOM
30 DUs + 8 T2B
Max Cal Bike
>> 127cal
C. 4 Rounds
15“ Chin over bar + 15“ active hang
20 Plate pinch Walk
20m Double KB Walk + 20“ hold
8 Leg Raises
Kick ups then some “holds”. 3,4,3,2 on strict mu. Don’t remember dip numbers
A. Done
B.5:10
C. 9:46-total meat head workout?
D. Rowers were being used so did a 1.5 mile run @what I thought would be a similar pace to row. About 8 min pace finished in 12:01
E. Done
Solid job today! Crushed those workouts
Thank you sir!
Gymnastics warm-up done
A. Done with 8 kg DBs
B. 8:15, scaled to 70 kg barbell
C. 12:33, scaled to 40 kg barbell
D. 8:28
E. Done with 100 lbs D-ball and banded pull-throughs
Finishing up the week strong!
A Done
B RX Cap 10’09”
C 3 Rounds 15 Bech Press DB 50lb and 30 pull ups
D Done 2km Row 9’00”
E Done Bearhug D-Ball 120lb
It was a marathon of workouts today. Great job
I really liked this marathon today with the goal of always closing within the time cap and it worked ????
A. Done 22,5/22,5kg
B. 6:42 120kg
C. 9:36 60kg
D. 7:47 No row available so I did 5000m assault bike for time. Hardest 5k ab ever! No legs from yesterday’s sqts no pushing strength from bench press! Mental game was real on this one!
E. Done 15kg plate/35kg sandbag
Solid finish to the weak and big mental win! ??