COMPETE – 23.03.12

WARM-UP

2 sets:

1:00 row, bike, SkiErg

10 box step-ups

1 set:

10 kip swing on rings

10 jumping ring dips

5 box jumps

1 set:

10 low-ring muscle-up transitions

5 box jumps

1 set:

2-3 ring muscle-ups

5 box jumps (24/30 in)

– Rest as needed between movements.

NOTES

Even if you aren’t doing muscle-ups in workout 1, go as far through the warm-up as you can before transitioning to the exercise you will substitute.

Increase the height of the box throughout the warm-up.

BOX JUMP MUSCLE-UP

For total reps:

EMOM 14:

Min. 1 | :30 box jumps (24/30 in)

Min. 2 | muscle-ups

NOTES

Stimulus & Goals

High-skill gymnastics day. Minimal movement interference, but a high heart rate.

Athletes should be able to get 5-10 jumps and 1 or more muscle-ups every minute. Advanced athletes should challenge themselves to complete 40+ muscle-ups across the entire workout.

5 sets x 2:00 for reps:

400-m run

Max double-unders in the remaining time

– Rest 1:00 between sets.

NOTES

Stimulus & Goals

Double monostructural couplet.

:20 of double-unders each round.

Aggressive 400-m runs immediately into a high-coordination effort under duress.

Rest 1:00 between efforts to allow for faster paces on the run.

ACCESSORY - I

4 sets for load:

8 Bulgarian split squats/leg

– Rest 2:00 between sets.

– No rest between legs.

NOTES

In Accessory – I, hold load either with DBs at the side or a barbell in the back rack (athlete’s choice).

ACCESSORY - II

5 sets:

15 GHD sit-ups

– Rest :30.

15 Russian KB swings (heavy)

– Rest :30.

NOTES

In Accessory – II, use a KB that is heavier than you’d usually swing in a workout or for conditioning.