Menu
Equipment needed:
–Bike, Rower
–Light/Moderate Kettlebell or Dumbbell.
–Barbell.
Bike, Row 3xs:
–:45sec Easy
–:15sec Hard
1 Round:
–5- Sumo Inchworm
–5ea Sky Reach
–8ea Single Arm KB Swing
–6ea Single Side Kettlebell Front Rack Reverse Lunge
1 Round:
–10ea Duck Walk Steps (forward & backwards)
–5ea Thoracic Rotation
–12 Kettlebell Sumo Deadlift
–8 Russian Swings
–6 Goblet Squats
SPECIFIC WARM UP 15-25minutes
Clean General Warm Up 1x:
–10 Romanian Deadlift
–5 Muscle Clean
–5 Front Squat
–5 Good Morning
Burgener Clean 1x:
–3 Down & Up
–3 Down & High Pull
–3 Down & Muscle Clean
–3 Drop 2″”
–3 Drop below parallel
–3 Hang Clean (power or squat)
Squat Clean Specific Warm Up 1x:
–5 Squat Clean
5 Rounds For Time:
3 Squat Clean (225/155)
15 Kettlebell Swings (53/35)
Goal: Sub 9 min
*Immediately, following this workout ride a bike/rower until the clock hits 20min.
5 Rounds For Time Scaled Version:
3 Squat Clean (85% 1RM)
15 Russian Swings (35/26)
Goal: Sub 9 min
5 Rounds For Time Minimal Gear Version:
3 Dumbbell Squat Clean (100’s/70’s)
15 Swings (53/35)
Goal: Sub 9 min
5 Rounds For Time Bodyweight Version:
20 Jumping Lunges
200 Meter Run
Goal: Sub 9 min
Gymnastics Pushing Progression:
Perfect Ring Dip
5 x 8 reps (add weight if this is easy)
Ring Dip Variations:
Toe Spot Ring/Box Dip w/ a :01sec pause for control at the top
Jumping Ring/Box Dip w/ a :01sec pause for control at the top
Banded Ring/Box Dip
Weighted Ring Dip
