Primary Training Session
Get Moving || Warm-Up
Three rounds of:
100 Foot Suitcase Carry (each arm)
100 Foot Single Arm Overhead Carry (each arm)
5 Divebomber Push-Ups
5 Inchworms
10 Alternating Scorpion Kicks (each side)
Followed by…
Two sets of:
10-12 Strict Pull-Ups
3 Dynamic Push-Ups (to a 25lb plate)
A.
Three sets of:
30 to 45 second Shoulder Supported Handstand Hold
Rest 30 seconds
30 to 45 second Nose to Wall Handstand Hold
Followed by…
Three sets of:
6-8 Back to Wall Donkey Kicks
Followed by…
Spend 5-10 minutes working on kicking up to a handstand. Focus on hand placement and finding your balance point. You can perform this on the wall or open floor.
B.
Four sets of:
Handstand Push-Up Drop Sets*
Rest 1-2 minutes between sets
*Pick 3 different heights. Start out with the most difficult height. Once you are 1-2 reps away from failure have a partner add in the second height, this can be a pad. Again once you are a couple reps short of failure have your partner add the final pad. This is a similar concept to the board press variation of bench press.
C.
Every minute, on the minute, for 30 minutes (5 sets of):
Station 1: 15-18/12-15 Calorie Echo/Assault Bike OR 18-20/14-16 Calorie Concept 2 Bike Erg
Station 2: 5 Pull-Ups + 4 Chest to Bar Pull-Ups + 3 Bar Muscle Ups
Station 3: Rest
Station 4: 15-18/12-15 Calorie Echo/Assault Bike OR 18-20/14-16 Calorie Concept 2 Bike Erg
Station 5: 5 Toes to Rings + 4 Ring Muscle Ups + 3 Ring Dips
Station 6: Rest
Modifications for 5 Pull-Ups + 4 Chest to Bar Pull-Ups + 3 Bar Muscle Ups:
Sub for 12-15 Pull-Ups or 8-10 Chest to Bar Pull-Ups or 6-8 Bar Muscle Ups
Modifications for 5 Toes to Rings + 4 Ring Muscle Ups + 3 Ring Dips:
Sub for 12-15 Dips or 15-20 Toes to Rings
General Training Notes:
This is going to be one of our most challenging gymnastics volume EMOM’s yet. We’ve got two complexes that are going to take around 30 to 45 seconds to complete so that’ll be a lot of time under tension. Make sure you’re shaking it out during the rest minutes because your arms will start to be pumped up after a couple rounds. Aim to be off the bikes in around 40 to 45 seconds, take a few deep breaths then try your best to remain unbroken on the gymnastics complexes. If these are easy for you there is always the option to add reps. If they’re a little too tough that’s ok too either decrease reps or follow the modifications.
Hspu should be strict or Kipping?