2 Rounds of:
15 Band Pull Aparts (overhand) 1
5 Ring Rows or Pull Ups
15 Band Pull Aparts (underhand)
10 Push Ups
GET STRONG
Bench Press
In 15:00 Build to a heavy triple then
30 Strict Dips or Push Ups
GET FIT
AMRAP 10 of:
100m Run
1 Max Set of Ring MU or Strict Pull Ups
COMPETITORS EXTRA
5 Rounds
50' Sled Push (Moderate to Heavy)
15 KB Swings 70/53
12 Min Cap
COACHES NOTE:
If athletes do not have Muscle Ups, the Pull Up option will become mandatory. A Strict Pull Up can be just that, or maybe a horizontal Ring Row. Just be careful about allowing athletes to grab all the bands and bounce around for reps. 4-10 is plenty each round depending on their abilities.
ATHLETES NOTE:
After you complete the Bench, choose a movement (Dips or Push Ups) you can complete in 2-5 sets. These will feel extra challenging after the barbell work. On the workout, pick the most challenging gymnastics variation that allows you to get at least 5 reps per round. We don't want 10:00 of jogging with a rep or two in there.
Routine 2: Legs
- Barbell Back or Front Squat (3 x 8-12 reps)
- Leg Press or Lunges (3 x 8-12 reps)
- Hack Squat (3 x 8-12 reps)
- Straight-leg Deadlifts or Leg Curls (7 x 8-12 reps)