Gymnastics day
Warm Up
1 min Row or Bike
10 Scap pull ups on bar or rings
10-20 sec support on rings or parallettes
5-10 Ring Rows / strict pull ups + 5-10 ring dips or assisted ring dips
Mobility
Banded front delt PNF stretch 5 x 5 sec Contract/5 sec Stretch
Specific
3 sets
On the low rings
2 Snap pulls + 1 Ring mu
5 Banded sling shot muscle up OR Sit-up Floor muscle up
Weightlifting
Ring mu
5 unbroken sets
4-6 Ring mu
4-6 Ring dips
Rest as needed between sets
TC:10 min
Score: Total Reps
Scaling Options
Beginner
5 sets
4-6 Assisted Pull Ups
4-6 Hand Elevated Push Ups/ Push ups
Intermediate
5 Unbroken sets
4-6 Sling Shot Muscle Ups
4-6 Toe Assisted Ring dips*
*After last slingshot, touch the toes down and continue dips Slingshot muscle up:
RX+
4-6 Chest to Ring Pull Up
4-6 Ring Muscle Ups
4-6 Ring Dips
Workout
For time
30/24 Cal Row
30 CTB
30 Step ups @ 22.5/15 KG x 2 (farmer)
25 CTB
30 Step ups @ 22.5/15 KG x 2 (front rack)
20 CTB
30 OH walking lunges @ 22.5/15 KG x 2
30/24 Cal Row
RX+
30 C2B Across
Score: Time
Scaling Options
Beginner
20/16 Cal Row
20 Assisted Pull Ups
30 Step ups @ Bodyweight
15 Assisted Pull Ups
30 Step ups @ Bodyweight
10 Assisted Pull Ups
50′ Walking Lunges @ Bodyweight
20/16 Cal Row Intermediate
– Modify C2Bs for Pull ups and reduce reps as needed – Reduce load of step ups as needed
Perform
30 Cal Echo bike
30 CTB
30M Back rack WL @70/50 KG
25 CTB
25M Front rack WL @70/50 KG
20 CTB
20M OH walking lunge @70/50 KG
30 Cal Echo bike
Extras
Power Conditioning
Every 90 seconds x 6
10 Sec max Cal bike
10M Sled push sprint @moderate
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