General Warm Up (5-12)
2 rounds:
12/9 Calorie Bike (4/3 easy, 4/3 moderate, 4/3 hard)
5 Banded Pass Through
20 Banded Pull Aparts
:20 Bar Hang (can add in scap pullups, side to side movement, etc)
Specific Warm Up (12-18)
Pullup:
5 Small Kips + 5 Big Kips (2″ hitch)
3x Kip, Kip, Pullup (work timing)
3-5 Kipping Pullup
2-3 Strict Pullup
10 Ring Row
RX: (22-35)
2:00 max strict pull up
1:00 kipping pull up (no butterfly)
:30 max ring rows
3:00 bike (cals)
2 rounds for max reps
Intermediate:
2:00 max strict pull up (banded)
1:00 kipping pull up (banded)
:30 max ring rows
3:00 bike (cals)
2 rounds for max reps
Baseline:
2:00 max banded pull down
1:00 max ring row
:30 max bent row (DB’s or band)
3:00 bike (cals)
2 rounds for max reps
(40-56)
Every 2:00 for 8 sets:
5 Strict Handstand Pushup
*Add deficit if needed. Goal is unbroken each set.
(58-60)
1:00 Foam Roll Biceps (each side)
Today is all about building pulling strength and stamina through a high volume, pulling focused session. The strict pull ups will likely be the limiting factor for most athletes, and even the strongest pullers in the gym may need to rely on singles to maximize quality and keep moving throughout the work interval. Encourage athletes to stay disciplined and avoid reaching failure too early.
The kipping pull ups should be performed in larger sets and will feel significantly more challenging than usual after the strict pulling volume. The ring rows are designed to keep athletes moving and accumulating quality work. Athletes should begin with a challenging body angle and adjust as needed throughout the interval. As fatigue builds, becoming more upright will reduce the difficulty and allow them to continue working without excessive rest. The goal is continuous movement and accumulating as much quality pulling volume as possible.
Gymnastics Strength Scaling
1. RX (add a deficit if appropriate)
2. Negative Handstand Push Ups, 5 reps each set with a 3 second descent per rep. Athletes who can easily reach the floor may add a deficit for an additional challenge.
3. Banded or 1 Abmat Handstand Push Ups, 10 reps
4. Box Pike Handstand Push Ups, 10 reps as a challenging scaling option