WOD:

1a) 0:00 – 9:00 – 9 minute AMRAP:

10 Banded Lat Press Downs

10 Scapula Pull-ups

10 Kettlebell Swings

1 minute Ski/Bike/Row

Increase tempo, intensity, loads, each round as deemed fit to get yourself warm and moving.

1b) 12:00 – 21:00 – Every 1:30 x 6 sets:

10 second Hanging Hollow Hold +

2 Strict Ring Muscle-ups w/NO PRESS OUT +

3 Strict Ring Pull-ups

Pick a rep range you can maintain for all 6 sets. If you don’t yet have the capacity for the Strict Muscle-up, you can perform this seated with a Band and then move to a Pull-up bar to perform the Strict Pull-ups, or you can opt to work on just your Strict Pull-up.

1c) 24:00 – 36:00 – 12 minute AMRAP:

30 Double-unders

15 Toes-to-bar

9 Calories Ski/Bike/Row

Work to push the pace and keep the intensity up. We know most athletes will start to fatigue and break down on the gymnastics works so work to keep the effort high on the Jump Rope and Machine.

1d) 39:00 – 45:00 – Every 1:00 x 6 sets:

Station 1 – 5 Bent Over Pause Supinated Barbell Rows

Station 2 – 8/side Single Arm Dumbbell Upright Row

Alternate between the two stations each minute. For the Barbell Row load only as heavy as you can hold at the chest for 2-3 seconds on each rep. For the Upright Rows, keep the loading light and focus on good position and activation. 

Accessory:

2) Monostructural Conditioning – Ski Erg:

5K for Time

Every 3:00 Perform 1 Wall Climb

Workout starts with 1 Wall Climb.

3) Gymnastics Conditioning – Every 1:00 x 10 sets:

6 Dumbbell Box Step-Overs 50/35 @ 24/20

3 Bar Muscle-ups

Both movements to be completed on the minute. Scale as needed.

4) Trunk – Low Ring Plank Hold: 4 sets of 1 minute

Rest 1 minute between sets. Add load as deemed fit.

5) Posterior Accessory – Hip Extension Hold: 4 sets of 1 minute

Rest 60 seconds between sets. Add load as deemed fit.

6) Posterior Accessory – Kroc Rows: 3 sets of 20/side

Rest 3 minutes between sets. Go heavy and get after it.

7) Prehab – Single Arm Banded Lat Press Down: 4 sets of 12/side

Light band. Brief pause at the bottom of each rep. Rest as needed.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE