WARMUP
3 ROUNDS*
20 Jumping Jacks → 30 sec Row → 30 sec Row
10 Alt. Lunges w/ Twist → 10 Alt. Jumping Lunges → 10 Empty Barbell Front Rack Alt. Lunges
5/5 DB Around the Worlds → 5/5 DB Lateral Raises → 5 Up-Downs to Target
10 Single DB Floor Press → 10 Narrow Grip (Diamond) Knee Push-Ups → 5 Burpees to Target
*Arrows indicate movement change each round.
WORKOUT
AMRAP x 18 MINUTES
250/200m Row
10 Alt. Front Rack Lunges (135/95)
10 Burpee Pull-Up*
15 Toes to Bar
*Target ideally 6-inches above standing reach.
(Score is Rounds + Reps)
POST WORKOUT STRENGTH
3 SETS
5 Wall Facing Handstand Push-Ups or Wall Walks
7/7 Single Arm DB Lateral Raises (Light)
10 Diamond Push-Ups
-Rest As Needed b/t Sets-
(No Measure)
Week 6 of 9 Strict Gymnastics
Share this page