Gymnastics Strength
10:00 EMOM
Minute 1: :10 Supine Grip Chin Over the Bar Hold + :05 Eccentric Chin-Up
Minute 2: :10 Ring Support Hold + :05 Eccentric Ring Dip
Competitor: 2 x Each Segment during each minute. This will take more of the minute.
Level 3: As prescribed, start with a pull-up to the top before starting
Level 2: Start with a Jumping Pull-Up into the Hold and Eccentric
Level 1: Toenail Spot For All Movements
Masters 55+: Choice on Scale
Conditioning
For Time:
4 Sets:
400m Run
15 Kettlebell Swings
15 Ab mat Sit-Ups
15/11 Cal Echo Bike
Rest 1:00 b/t sets
Kettlebell: 24/20kg
Score = Total Running Time (including rest)
Goal: 5:30–7:30 per set / 30:00 Time Cap
RPE: 7/10 (Think steady aerobic and muscular endurance building
Stimulus: Aerobic Power / Cyclical Conditioning / Midline Stamina
