Gymnastics strength and the ergsssss…

 

STRENGTH:

Every minute on the minute for 12 total minutes (6 sets each) perform the following:

ODD MINUTES – 1-2 Strict Weighted Muscle Ups or 2 Strict Weighted CTB Pull Ups or 2 Strict Weighted Chin Above or Bodyweight Only/Holds/Negatives

EVEN MINUTES – 2 Strict Deficit HSPUs or 3 Strict Box HSPUs moving feet up to increase difficulty or using bigger plates or 3 Push Ups increasing depth each set

* Work to something hard for the day on both, but avoid going to complete failure on any set

 

WORKOUT:

“Cardio Chipper”

15/20 Calories on the Ski Erg (1:00 cap)

40 Calories on the Bike

80 Calories on the Rower

160 Double Unders (3:00 cutoff)

320m Shuttle Run (Grey Pole & Back x3)

(16 minute cutoff)

 

We will start a new pair on the ski ergs every 1:00 until everyone is rolling…

 

Try to do Double Unders if you have them at all…

 

POST ANY PRS AND YOUR TOTAL TIME FOR THE WORKOUT TO ZENPLANNER

Justin VanBeek

Written by: Justin VanBeek

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