Mobility, Activation & Warm-Up
Three sets of:
1-2 Minutes Assault or Echo Bike @ 50-60% effort
30 Second Single Arm Overhead Hold each arm
30 Second Supinated Grip Hang from Pull Up Bar
and then …
Upper Body Warm-Up Series (10-12 reps each)
Three sets of:
5-8 Push Ups
30 Second Front Leaning Rest
4-6 Pronated Grip Strict Pull Ups (add a band if needed)
10 Single Arm Ring Rows
A.
Three sets of:
5 Box Jump to Low Catch + 2 Ring Dips after the last rep (6 ring dips total)
Rest as needed
Followed by…
Three sets of:
6-8 Low Ring Turnovers + 20-30 Second Support Hold after the last rep
Rest as needed
Followed by…
Every minute, on the minute, for 3 minutes:
Option 1:
1-6 Ring Muscle Ups
Option 2:
1-6 Strict Ring to Sternum Pull-Ups
Option 3:
1-6 Ring Dips
Option 4:
1-6 Stationary Dips
B.
Three sets of:
4-5 Air Chair Swings
Rest 30 seconds
4-5 Arch Under Bar Jump to Support
Rest 60-90 seconds
Followed by…
Three sets of:
4-5 Stem Risers
Rest 30 seconds
2-3 Swinging Knees to Bar
Rest as needed
C.
35-49:
Every minute, on the minute, for 36 minutes (6 sets of):
Station 1: 14-18/10-12 Calorie Echo/Assault Bike
Station 2: 60′ Handstand Walk
Station 3: 14-18/10-12 Calorie Row
Station 4: Max Burpee Bar Muscle-Ups
Station 5: Rest
50-54:
Every minute, on the minute, for 36 minutes (6 sets of):
Station 1: 14-18/10-12 Calorie Echo/Assault Bike
Station 2: 40′ Handstand Walk
Station 3: 14-18/10-12 Calorie Row
Station 4: Max Burpee Bar Muscle-Ups
Station 5: Rest
55-59:
Every minute, on the minute, for 36 minutes (6 sets of):
Station 1: 12-15/8-10 Calorie Echo/Assault Bike
Station 2: 20′ Handstand Walk
Station 3: 12-15/8-10 Calorie Row
Station 4: Max Burpee Pull-Ups
Station 5: Rest
60+:
Every minute, on the minute, for 36 minutes (6 sets of):
Station 1: 12-15/8-10 Calorie Echo/Assault Bike
Station 2: 3 Wall Walks
Station 3: 12-15/8-10 Calorie Row
Station 4: Max Burpee Pull-Ups
Station 5: Rest
If you don’t have handstand walking yet then substitute with one of the following:
Freestanding Handstand Marching x 2 reps for every 5 ft’
Handstand Marching on Box x 2 reps for every 5 ft’
Wall Facing Handstand Marching x 2 reps for every 5 ft’
Scaling Options for Burpee Bar Muscle-Ups:
Burpee Pull-Ups
General Training Notes:
Your choice Tuesday! Everyone will be working on gymnastic skills today but there are multiple variations so that everyone can select the option that best fits them where they are at. Ring Muscle-Up skill work + volume will start you off; then you’ll move into some drills for bar muscle-ups, which show up in the conditioning. The conditioning is a bit challenging with a greater distance on your handstand walks! Please scale the distance if you are unable to cover it in 50 seconds or less. The row and bike are there to ensure your heart rate stays elevated but shouldn’t tire you out so much that you can’t perform the gymnastic skills. Station 4 is where the workout is scored so plan for steady, consistent movement at that station. You should be moving all the way through the 60 second mark, since you’ll get a full minute rest following the max reps. Your score will be the total reps accumulated over the six sets. Please scale this if needed to ensure you get 3+ reps on station 4 each set.