Over All Body Activation
Then "Tabata " Core Alternate 8 Sets of:
:20 Cat – Cow
:10 Rest
:20 Alt side plank /left/right side
1 set:
:30 pvc pipe pass through.
:30 pvc pipe around the world.
:30 good mornings
:30 box step-ups.
:30 hang from the pull-up bar.
:30 hollow hold
1 set:
:30 pvc pipe pass through.
:30 pvc pipe around the world
:30 good mornings
:30 box step-ups.
:30 kip swing.
:30 hollow hold
KIPPING PULL-UP / T2BAR REVIEW
Position on the pull-up bar
3 Kip swing
2 kip swings + 1 kip
2 kip swings + 1 pull up
2 Kip swings + 1 pull-up + 2 kip swings
Multiple pull-ups
2 sets:
Max unbroken toes-to-bars
– Rest 3:00 between sets.
INT
2 sets:
Max unbroken knees-to-90
– Rest 3:00 between sets.
BEGINNER
2 sets:
Max unbroken toes-to-bars/ laying down to KB or pole
– Rest 3:00 between sets.
1 set
8 pull-ups
6 sit-ups
4 burpee step overs
1 set
8 ring rows
6 sit-ups
4 burpee box step-overs (12/14 in)
AMRAP 10:
8 pull-ups
6 sit-ups
4 burpee box step-overs (16/20 in)
INTERMEDIATE
Same as Rx’d
BEGINNER
AMRAP 10:
8 ring rows
6 sit-ups
4 burpee box step-overs (12/14 in)
1:00 doorway pec-stretch/side
1:00 PVC Cuban presses
Aim to get 8-12 rounds in this workout.
Each round should take around 1 minute give or take 15 seconds.
Advanced athletes are pushing the pace from beginning with little strategy in mind other than moving fast.
Testing midline endurance during the pre workout skill.
Remember "max" doesn’t mean till failure. To be consistent over the 2 rounds you will need to leave a few reps in the tank.