WARMUP
250/200m Row
10 Step-Ups
10 Med Ball Ground to Overhead
10 Ring Rows
Into…
2 ROUNDS
250/200m Row
5/5 Single Leg Step-Up
10 Med Ball Front Squats
10 Med Ball Push Press
10 False Grip Ring Rows
SKILL
ON A 8:00 RUNNING CLOCK…
Practice Banded Low Ring Strict Muscle-Ups*
OR Low Ring Transitions
*Focus on fast sit-through on rings & a slow negative.
(No Measure)
Week 7 of 9 Strict Gymnastics
WORKOUT
“ON A MOTHER LEVEL”
FOR TIME
1000/800m Row
60 Wall Balls (20/14)
40 Wall Ball Step-Ups (24/20)*
20 Ring Muscle-Ups
40 WB Step-Ups (24/20)*
60 Wall Balls
1000/800m Row
*Hold WB any way above waist.
(Score is Time)
PARTNER OPTION
IN TEAMS OF 2…
AMRAP x 20 MINUTES*
1000/800m Row
80 Wall Balls (20/14)
60 Wall Ball Step-Ups (24/20)*
30 Ring or Bar Muscle-Ups
*Hold WB any way above waist. Partners alternate every 250m on row. P1 works while P2 rests, split all other work as needed.
(Score is Rounds + Reps)
OPTIONAL COOL DOWN
EMOM x 9 MINUTES
MIN 1 – :45 Glute Bridge Hold on Rower
MIN 2 – :25/:25 Couch Stretch against Box or Wall
MIN 3 – :45 Foam Roll
(No Measure)
