CategoriesGymnastics

Gymnastics 21/9/2020 – 27/9/2020

A1. Every Minute On the Minute for 8 Minutes 

10 seconds, Hang at the bottom of the pull-up bar

5 strict pull-ups

*Vest 10/7kg

 

Rest 2 minutes

 

A2. Every Minute On the Minute for 8 Minutes 

10 seconds, Hand stand hold

5 strict hand stand push-ups 

*Vest 10/7kg 

  

Rest 2 minutes

 

A3. Every Minute On the Minute for 8 Minutes 

10 seconds, Support at the top of the rings

5 strict ring dips

*Vest 10/7kg

 

A4. For form

12.9.6.3 reps of

Strict ring pull-ups

15 meters, Hand stand walk

15 seconds, L-sit @ wooden parallettes 

 

Notes

A1-A3. Work on muscle stamina, the addition of the vest is substantial as the extra load will help you improve on the bodyweight exercises super fast. Be punctual, hold exactly as prescribed and then go straight into an unbroken set (focus on full range of motion). You should be able to finish each couplet (unbroken or not) within 20-30 seconds. 

A4. Focus on proper form, try to go each exercise unbroken and take adequate rest in order to achieve that. If you cant go unbroken dont force it, break into sets or manageable hand stand walk distances.

Options

Vest → without vest 

A1. 10 → 5 seconds of

Hang at the bottom of the pull-up bar

5 → 4 → 3 reps of

Strict → assisted strict pull-ups

A2. 10 → 5 seconds of

Hand stand hold

5 → 4 → 3 reps of

Strict hand stand push-ups → kipping hand stand push-ups

A3. 10 → 5 seconds of

Support at the bottom of the rings

5 → 4 → 3 reps of

Strict ring dips → ring push-ups

A4. 12.9.6 → 9.6.3 reps of

Strict ring pull-ups → light kipping ring pull-ups

15 → 10 → 7,5 meters of

Hand stand walk → 10 reps of hand stand shoulders taps

15 → 10 → 5 seconds of

L-sit @ wooden parallettes

B1. For form

12.10.8.6.4.2 reps of 

Toes to bar to pull-ups

12 ring push-ups

 

B2. For time

5 rounds of

1 leg-less rope climb 4,5 meters

5 ring dips

10 hand stand push-ups

Cap: 10 minutes

 

Rest 5 minutes

 

B3. For time

5 rounds 

3 ring muscle-ups

21 GHD sit-ups

Cap: 10 minutes

 

B4. Core stamina

3 rounds of

10 v-ups

10 seconds, Hollow hold

10 hollow rocks

10 v sit-ups

10 back extension

10 seconds, Arch hold

10 arch rocks

 

Notes

B1. Work on technical and smooth transitions on the pull-up bar. The ring push-ups is the tax, try to perform them unbroken.

B2-B3. This is an intensity based portion. Go each exercise unbroken (except the GHD sit-ups, plan to break them smartly) and give extra focus to fast transitions (speed on the rope climbs is all about transitions).

B4. Try to be in constant motion, be punctual and perform immediate transitions.

Options

12.10.8.6.4.2 → 10.8.6.4.2 → 8.6.4.2 reps of

Toes to bar to pull-ups → knees to chest to pull-ups

B2. Leg-less → regular rope climb

B3. 3 → 2 → 1 reps of

Ring muscle-ups → chest to rings pull-ups

C1. For form

5 sets of

3 strict ring muscle-ups

3 strict ring dips

10 seconds, Support at the top of the rings

10 seconds, Support at the bottom of the rings

10 seconds, Hang at the bottom from the rings

10 seconds, Hang at the top of the rings

Rest as needed betweens sets

 

C2. For time

12.9.6.3 reps of

Bar muscle-ups

Strict hand stand push-ups

15 meters, Hand stand walk

 

Notes

C1. Be punctual, try to go unbroken and focus on full range of motion. The goal is solid positions.

C2. Gain the mental advantage, break the first rounds and try to go unbroken as reps get fewer (15m or 2×7,5m handstand walk).

Options

C1. Strict → kipping ring muscle-ups → assisted kipping ring muscle-ups → muscle-up transitions

10 → 8 → 6 seconds in each each position

C2. 12.9.6.3 → 9.7.5.3 reps of

Bar muscle-ups → chest to bar pull-ups

Handstand walk → 5 wall-walls