WEDNESDAY

General Warm-Up

2:00 Cardio Choice

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10 Alternating Scorpion Stretch

10 Alternating Iron Cross Stretch

10/10 Single Leg Glute Bridges

:20 Extended Plank Reverse Bridge

10 Down Dog Alternating Toe Touches

Specific Warm-Up

2 x

12 Alternating Box Step-Ups

10 Scapular Pull-Ups

8 Bar Kip Swings

6 Strict Knees to Chest

4/4 Single Arm Ring Rows (Pause at Chest for 1-2 sec)

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Then get into Rope Climb Technique Work

GYMNASTICS SKILL: ROPE CLIMB TECHNIQUE

Level 1:

Every 3:00 x 5 Sets

2-3 Pull to Stands

12 Box Step-Overs

12 Kipping Knee Raises

Box: Choice

CONDITIONING

Every 3:00 x 5 Sets

3 Rope Climbs

12 Box Jump Overs

15 Toes to Bar

Box: 24/20in

Rope Climb: 15ft

Time Cap: 2:30 per set

Score = Slowest Set Time

Goals: 2:00 or faster every set

Stimulus: Bodyweight Conditioning

RPE: 7.5/10

Primary Objective: Consistent pacing across all five sets, with the last set never being the slowest.

Secondary Objective: Rope Climbs completed in under 1:00 per set and Toes to Bar held in big, unbroken sets throughout.

Accessories

For Quality:

3 Sets:

8/8 KB Pendlay Rows

16 Alternating Dumbbell Bicep Curls

1:00 Weighted Forearm Plank