Intent: High volume couplet. This workout mimics a hero workout as written due to the volume. No load involved today leads to a belief that it might not be hard, but it is a significant amount of lunging and toes to bar. Scale volume for some that have the ability to RX the gymnastics and scale the movements and keep the volume for those who don’t have the capacity yet to do a full Toes to bar but perhaps a knee’s to chest or straight leg raise.
1:00 couch stretch each leg
1:00 pigeon each leg
1:00 Seated pancake
_______
Lateral banded prisoner walk 25ft. Right/ 25ft. Left
5 scap push up
10 plank shoulder tap
5 scap pull up
10 Kipping swing
2 rounds
_______
6 Spider man
6 step back lunge
5 strict toes to bar or hanging leg raise
3 rounds
3×2 (90-100% is the goal weight for these! That means they should be very heavy 19/20 RPE)
)
RXConditioning:
21 Walking lunge
15 Toes to bar
9 rounds for time
Intermediate:
21 Walking lunge
15 knees to chest or hanging leg raise
9 rounds for time
Baseline:
15 Walking lunge
9 Lying leg raise (hold rig or Kb)
6 rounds for time
3:00 Foam roll quads and glutes
+
1:00 pigeon stretch each leg
