WARMUP
8 min to perform:
1:00 Bike @ EZ Mod Pace (2nd round :40 Hard Pace)
12 Alt. Plate Around The Worlds (2nd round Plate GTO)
10 Plate Strict Press (2nd round Plate Push Press)
12 Alt. Box Step-Ups (2nd round Box Jumps)
10 Alt. Shoulder Taps (2nd round Hollow Rocks)
STRENGTH
EVERY 2:30 x 3 SETS
3-5 Strict Handstand Push-Ups
-Immediately Into-
3-5 Kipping Handstand Push-Ups*
OR…
3-5 DB Deficit Pike Push-Ups
-Immediately Into-
3-5 Pike Push-Ups
EZ Bike w/ time remaining…
(No Measure)
Week 9 of 9 Strict Gymnastics
WORKOUT
EMOM x 15 MINUTES
MIN 1 – 12/10 Cal Bike + Max Up-Downs
MIN 2 – 12 Box Jumps (24/20) + Max Strict Handstand Push-Ups*
MIN 3 – :45 Plank Hold
*Reps must be performed with quality mechanics. No major deviations.
(Score is Reps of Up-Downs + HSPU)
OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
10 Wrist Rocks
1:00 Foam Roll T Spine
1:00 EZ Bike (Nasal Breathing Only)
-Rest as Needed b/t Sets-
(No Measure)
