THURSDAY

Mobility and Body Heat (4 minutes)

2:00 Cardio Choice

:30 second Puppy Dog Pose

:20/:20 Scorpion Stretch

:30/:30 Deep Lunge Ankle Mobilization

:30/:30 Banded Front Rack Stretch

General + Specific Prep (4-6 minutes)

2 Sets: 

8 Box Step-Ups + 6 Box Jumps (Step-Down)

6 Tall Muscle Cleans + 6 Barbell Front Squats

:15 second Passive Hang + :15 second Active Hang

Gymnastics Specific Progressions

Toe to Bar

Chest to Bar

Bar Muscle-Up

"Blackhole"

Fitness

3 Rounds

5 Box Jumps (Step Down)

5 Front Squats

5 Kipping Knees

-rest 1:30-

2 Rounds

7 Box Jumps (Step Down)

7 Front Squats

7 Pull Ups

-rest 1:30-

1 Round

9 Box Jumps (Step Down)

9 Front Squats

9 Burpee Pull Ups

Performance

3 Rounds

6 Box Jumps (Step Down)

6 Front Squats

6 Toes to Bar

-rest 1:30-

2 Rounds

9 Box Jumps (Step Down)

9 Front Squats

9 Chest to Bar Pull-Ups

-rest 1:30-

1 Round

12 Box Jumps (Step Down)

12 Front Squats

12 Bar Muscle Ups

Box: 24in/20in

Barbell: 42.5/30kg

Score: Time

Goals / Stimulus / Objectives

Goal: 15:00-18:00

Time Cap: 20 minute Time Cap

Stimulus: Open Style 3 Part Workout with escalating gymnastics complexity.

RPE: 8/10

Primary Objective: Push the Early Rounds

Secondary Objective: Intelligent Bar Muscle Up Approach

Optional Accessories

3 Sets: For Quality

15-12 GHD Sit-Ups 

:20/:20 Second Copenhagen Plank