General Warm Up (5-12)
100m Easy Jog
then…
25′ Sections
Hinshaw Warmup (toy soldiers, knee over hurdle, pigeon, high knees, butt kickers, cherry pickers, lateral shuffle, karaoke, etc)
then…
100m Moderate Jog
Specific Warm Up (12-24)
Toes to bar:
5 Scap Pullups + 5 Small Kips + 5 Big Kips (2″ hitch)
3x kip, kip, knees above hips
5 knees above hips
3-5 Toes to bar (or option)
Strict HSPU:
:20 HS Hold
3-5 Negative HSPU (kick up, :03 lower, fall off wall and repeat)
3 Kipping HSPU (or option)
2 Strict HSPU (or option)
Rowing:
Pick drill
10 Strokes arms only
10 Strokes Legs straight
10 Strokes half return
10 Normal Strokes
RX (25-55)
Every 3:00 x 10 sets
Odd:
400m run
Max toes to bar
Even:
500/450m row
Max Strict HSPU
Intermediate
Every 3:00 x 10 sets
Odd:
300m run
Max hanging leg raise
Even:
450/400m row
Max Pike off box HSPU
Baseline
Every 3:00 x 8 sets
Odd:
200m run
Max V up or Lying leg raise
Even:
250/200m row
Max DB Strict press (15/10lb.)
(57-60)
1:00 KB Lat Smash (each side)
Today we go long with a stop-and-go interval format. Each 3:00 interval should be approached with effort and intention, but remember — even when the interval “resets,” your movement shouldn’t completely stop. Stay moving and keep transitions smooth.
Each interval begins with either a row or run. Choose a distance you can consistently finish in under 2:00 so you leave yourself at least 1:00 to work on the gymnastics movement. The goal is to maintain steady output on the cardio piece while continuing to move well once fatigue sets in on the gymnastics.
Today is all about building cardiovascular endurance and local muscular endurance. Pace it well early so you can stay consistent throughout.