October 10, 2023 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Three rounds of:
60 Elbow or Push-Up Plank Hold
15 Banded Face Pulls
15 Ring Rows
30 Second Ring Hang
30-45 Second Nose to Wall Handstand Hold
Max Unbroken Ring Pull-Ups

A.
Three sets of:
8-10 Pop Swings
Rest 45-60 seconds between sets

Followed by…

Three sets of:
6-8 Ring Jump to Catch Position

*You can also substitute 4-5 no dip muscle ups instead. Just focus on the turnover then drop into the next swing without performing the dip.

Followed by…

Every minute, on the minute, for 5 minutes:
3 Toes to Rings + 3 Ring Muscle Ups + 3 Ring Dips

Modification:
Every minute, on the minute, for 5 minutes:
6 Toes to Rings + 6 Low Ring Dips

B.
Ten reps of:
Bad Cheerleader Jump to Bar

Followed by…

Ten reps of:
Swinging Knees-To-Bar

Followed by…

Five sets of:
Target Reach Swing + Air Chair Swing x 1 rep

Followed by…

One set of:
60 Seconds Max Bar Muscle Ups
*If you break you are done.

C.
Every minute, on the minute, for 40 minutes:
Station 1: 15/12 Calorie Echo/Assault Bike
Station 2: *3 Dumbbell Devil’s Press (50/35lbs)*
Station 3: 50-75 Foot Handstand Walk
Station 4: 50-60 Double Unders
Station 5: 5 Wall Walks + 5 Wall Facing Strict Handstand Push-Ups (optional)

*Add 1 more devil’s press every round.

Athlete Notes:
Tuesday EMOM’s are here to stay. They’re just getting a little longer. We’ve got a good mix of skills and cardio today to test your ability to perform gymnastics movements under fatigue. Set a goal to finish all movements in 30-45 seconds at a hard pace, then take some deep breaths before the next interval starts. We’ll be hitting these weekly during this cycle.