WARMUP
2 ROUNDS
30 Jumping Jacks
10 Banded Upright Rows
10 Supinated Band Pull-Aparts
10 Overhead Band Pull-Aparts
Into…
2 ROUNDS
30 sec Bike
10 Ring Rows w/ :01 Pause at Rings
10 Scap Pullups
10 Straight Arm Banded Push-Downs
SKILL
3 SETS FOR QUALITY*
3-5 Bottom to Half Pull-Ups
3-5 Top to Half Pull-Up
3-5 Full Strict Pull-Up of Choice**
-Quick Rest Before-
15 Slow Straight Arm Banded Lat Push-Downs
-Rest as Needed b/t Sets-
*Athlete can come off the pull-up bar b/t movements. ‘Half’ Position is elbows at 90 degrees in middle of the pull position.
**Options…
5 Banded Strict Pull-Ups
5 Strict Pull-Ups
5 Strict Chest to Bar Pull-Ups
(No Measure)
Week 1 of 9 Strict Gymnastics
WORKOUT
5 SETS*
ON A 2:00 RUNNING CLOCK…
600/500m Bike
Max Reps Pull-Ups w/ Time Remaining…
*Weighted Vest Optional.
-Rest 1:00 b/t Sets-
(Score is Lowest Reps of Pull-Ups)
OPTIONAL PARTNER COOL DOWN
EMOM x 8 MINUTES*
MIN 1 – :50 Max Cardio Choice Cals
MIN 2 – :50 Max Russian Twists
*P1 starts one MIN 1 while P2 starts on MIN 2. Partners switch each minute until EMOM is completed.
(Score is Total Cals + Reps)
