Strict Gymnastics
Minutes 0-5:
3 Tempo Negative Strict Handstand Push-ups
1 Pegboard Climb

Minutes 5-10:
1 Wall Walk
1 Gymnastic Complex:
* 1 Strict Chest to Bar Pull-up
* 1 Strict Pull-up
* 1 Kipping Pull-up
* 1 Chest to Bar Pull-up
* 1 Bar Muscle-up

Minutes 10-15:
5 Strict Ring Dips
5 Strict Toes to Bar

STIMULUS

• Working through three different 5-minute windows of strict gymnastics and gymnastics skills to start the day
• These are to be completed AMRAP style, but with a focus on quality over how many total rounds you complete
• Minutes 0-5:
• Tempo Negative Strict Handstand Push-ups: 3 Seconds Down, Fast Up
• * Pegboard Ascent* – Choose a height that we feel comfortable completing at least 3 rounds with in the 5 minutes.
• Minutes 5-10:
• **Wall Walk: **Goal is Nose to Wall Video
• Gymnastics Complex: Aim to Complete Complex Unbroken
• Minutes 10-15:
• Strict Ring Dips: Choose Variation You Can Complete in 1-2 Sets
• Strict Toes to Bar: Control Legs Down to Prevent Swinging Video

Conditioning
“Part Time”
3 Rounds:
12 Burpees
18 Chest to Bar Pull-ups

Directly Into…

3 Rounds:
12 Double Dumbbell Power Snatches (50’s/35’s)
18/12 Calorie Assault Bike

Directly into…

3 Rounds:
12 Devil Presses (50’s/35’s)
18 Calorie Air Runner

STIMULUS

• We’ll complete three couplet workouts with no rest between. We’ll “build” to a Devil Press in the third couplet, by progressing from burpees, to double-dumbbell power snatches, to the two together (Devil Press).
• All 3 rounds of the burpees and chest to bars are to be completed before beginning the next couplet, and the same for couplet #3.
• Expecting this conditioning piece to take around 18-25 minutes to complete.

Midline
3 Giant Sets:
10 Slow Ring Mountain Climbers
30 Seconds Ring Plank Hold
Rest 2:00 between sets.

STIMULUS

• Both movements in our midline piece today will be completed on the gymnastics rings
• Place your feet/hands on a bench as needed if your rings do not get low to the ground
• These 3 Giant Sets are for quality over speed, so break up reps or time in the plank as needed
• A ‘Giant Set’ means you’ll move directly from the Slow Ring Mountain Climbers to the Ring Plank Hold and rest as needed following the second station
• For the 10 Slow Ring Mountain Climbers, you’ll rest the tongue of your shoe on the inside of the ring
• Slowly move your legs back and forth in a controlled manner, completing 5 reps on each side
• The goal on both of these is to keep the core engaged, body straight, and arms locked
• See below for demo videos of both movements:
• Slow Ring Mountain Climbers: Video
• Ring Plank Hold: Video