A1. For form
10 rounds of
3 strict toes to bar
5 kipping pull-ups
7 strict parallel dips
*Vest 10/7kg
A2. For form
10 rounds of
3 strict ring pull-ups
5 kipping toes to rings
7 rings push-ups
*Vest 10/7kg
A3. Core Strength
25.20.15.10.5 reps of
GHD sit-ups
GHD hip extensions
*Vest 10/7kg
Notes
A1-A2. Focus on quality of movement. Go each exercise with proper form and under control (ideally toes to bar & kipping pull-ups / ring pull-ups and toes to rings as complex).
A3. Go each exercise unbroken for as long as possible. Short transitions, steady pace.
Options
A1-A2. 10 → 8 → 6 rounds
Maintain the vest for as long as you can perform unbroken each exercise.
A3. 25.20.15.10.5 — 21.15.9.6.3 → 15.12.9.6.3 reps of
GHD sit-ups → regular weighted sit-ups
GHD hip extension → weighted good mornings
B1. Complex
5 sets of
4 butterfly chest to bar pull-ups
2 bar muscle-ups
4 butterfly pull-ups
Rest as needed between sets
B2. Practice
Free handstand hold
B3. For form
25 strict handstand push-ups
20 meters, Handstand walk
20 strict handstand push-ups
20 meters, Handstand walk
15 strict handstand push-ups
20 meters, Handstand walk
10 strict handstand push-ups
20 meters, Handstand walk
5 strict handstand push-ups
B4. Core stamina
150 hollow rocks
*Every break 30 seconds elbows plank
Notes
B1. Focus on smooth and technical transitions between exercises. If Complex is not possible? go unbroken for as long as proper form allows.
B2. Spent 10-15 minutes practising the hand stand hold. Work within 1 square meter.
B3. Go for one big and then 2-3 smaller sets of hand stand push-ups, in each set try to avoid failure. Then relax your shoulders take a 10-15 seconds rest and go for efficient and fast hand stand walks. Break into 10 meter distances.
B4. Focus on form. Try to perform big sets and then immediate transitions to better stimulate your core. Rest for a while before you proceed again to the hollow rocks.
Options
B1. 4 → 3 → 2 reps of
Butterfly chest to bar pull-ups → kipping chest to bar pull-ups → pull-ups
2 → 1 rep of
Bar muscle-ups → chest to bar pull-ups
B2. Handstand hold progressions
B3. 25.20.15.10.5 → 21.15.9.6.3 → 15.12.9.6.3 reps of
Strict handstand push-ups → pike push-ups (feet on box)
20 → 15 → 10 meters of
Handstand walk → 10 handstand shoulders taps
C1. For time
12.9.6.3 reps of
Ring muscle-ups
30 meters, Handstand walk between sets
Cap: 11 minutes
C2. For time
6.5.4 reps of
Rope climbs 4,5 meters
8 metal parallettes hand stand push-ups
Cap: 11 minutes
Notes
C1. This a high skill workout so don’t rush to go into the exercises, perform smooth transitions taking a breath before you continue. Ideally go the muscle-ups unbroken, if not break into a big and a smaller set with short rest between. Hand stand walk into 10 unbroken meter unbroken distances.
C2. The challenge is to maintain a steady tempo on the rope through the 3 rounds. Go the rope climbs fast and efficiently and continue with unbroken or 2-3 manageable sets of hand stand push-ups.
Options
C1. For time → for form
Ring muscle-ups → chest to rings pull-ups
30 → 20 → 10 meters of
Hand stand walk → 20 hand stand stand shoulders taps
C2. For time → for form
Metal parallettes → wooden parallettes → regular hand stand push-ups