14
Gymnastics
15 minutes to complete
Strict Pull-Ups (5x 10)
Focus: Control should be shown across sets. Athlete should keep core engaged and avoid kipping. Band across rig is encouraged if strict reps are not possible and should be set at a height that allows for desired number of rep but no more. If using a band, make note of the hole that you are placing the back across the rig to keep consistency on resistance assistance across workouts.
If you can not do 10 strict pull-ups, pick a number you can complete and do the remaining with band assistance.
Metcon (Time)
For Time:
25/20 Calorie Row
20 HSPU
25/20 Calorie Row
40 HSPU
400m run
60 Double Dumbbell Shoulder to Overhead
25/20 Calorie Row
25/20 Calorie Row
20 HSPU
25/20 Calorie Row
40 HSPU
400m run
60 Double Dumbbell Shoulder to Overhead
25/20 Calorie Row
DB (2×50/2×35)
RX+ (first 20 HSPU Strict)
TARGET SCORE
Target time: 18-20 minutes
Time cap: 25 minutes
STIMULUS and GOALS
Stimulus is moderate pacing across workout. Shoulder fatigue will continue to build across movements so athletes should use the rowing portions of this workout as a partial active recovery so moderate high effort can be applied to HS/DB movements. For athletes who cannot perform HSPU, have them modify this workout to strict Dumbbell Press, Dumbbell shoulder to overhead, and regular push ups.
Target time: 18-20 minutes
Time cap: 25 minutes
STIMULUS and GOALS
Stimulus is moderate pacing across workout. Shoulder fatigue will continue to build across movements so athletes should use the rowing portions of this workout as a partial active recovery so moderate high effort can be applied to HS/DB movements. For athletes who cannot perform HSPU, have them modify this workout to strict Dumbbell Press, Dumbbell shoulder to overhead, and regular push ups.
Save your shoulders early on cause they will be hurting down the stretch.