3 GYMNASTICS WODS : WK NOV16
Strength
3 gymnasty workouts for you . . .
*if adding on, feel free to pick and choose elements to suit the WOD & your ability level
DAY ONE
Muscle Ups
5 Rounds
L1: 3 Negative MU
L2: 3 Strict tempo RD 2/2/2/2 + negative MU
L3: 2 Strict MU + 3 Strict Tempo RD 2/2/2/2 + 2 Transitions + 1 Negative MU
HSPU
5 Rounds
L1: 5 Negative HSPU (kick up, slowly lower yourself down to headstand, work to deficit if poss)
L2: 3-5 Strict HSPU + 5-7 kipping
L3: 5 Strict HSPU + 7 Kipping (work to deeper deficit each round)
C2B Pull-ups (if C2B not possible, go to regular pull-ups)
3 Rounds
L1: 3 C2B 5sec negatives (kip/jump up, 5 sec descent)
L2: 3-5 Strict C2B + 5-8 kipping
L3: 5 Strict C2B + 8 kipping/butterfly (stay on bar b/w strict & kip)
15min EMOM
min1: L3 5/3 Bar MU
L2: 2 Spotted BMU
L1: 3 Jumping BMU + 3 swinging hips to bar
min2: L3: 5-7 Strict T2B
L2: Straight Leg Raises
L1: Bent Knee Raises
min3: 20s side plank (ea)
DAY TWO
3 rounds:
20sec Skin the Cat
5sec Bottom of the Dip Hold + 1 Strict Dip
10 Hang Circle Swings on Rings (5 clockwise, 5 counter)
Rest 1min
Muscle Ups
L3:
1 Strict Ring MU + 5 Ring Swings
*add 1 strict MU up to 4 and then back down
Rest 1.5min
After ladder up & down 1 set ME UB Kipping MU after 3min rest
L2:
1 Strict MU + 5 ring swings
Rest 90s bw efforts, 8 rounds
Rest 3min
ME UB Kipping MU
L1:
1 Spotted Strict MU (or low ring Strict MU) + 5 ring swings
Rest 90s, 5 rounds
HSPU
3 Rounds
L3:
HS Plate step ups (around the 'world')
5 Strict Def HSPU
ME Kipping Def HSPU
L2:
HS Plate step ups (around the 'world')
3-5 Strict HSPU
ME Kipping HSPU
L1:
HS Plate step ups (around the 'world')
3-5 Negative Strict HSPUs
ME Kipping HSPU on abmat (or 2)
1 Set ME UB Butterfly Pull-ups
Rest as needed
5min EMOM
30% of the reps you acheived in the pull-up test
DAY 3
Muscle Ups
E2M10M
L3:
60% of best UB set of kipping MU + 1x10sec negative strict MU to finish
L2:
3/2 Spotted kipping MU + 1x10sec negative strict MU on last rep
L1:
5 Ring Swings
4 Kipping Transitions
2 banded ring strict MU (place band on rig, sit in it, perform strict MU on low rings. Walk away like a champ.)
Pull-ups
6min EMOM
L3:
30sec ME C2B Pull-ups (butterfly or kipping)
L2:
20sec ME C2B Pull-ups (butterfly or kipping)
L1:
4 sets of: 10 beat swings + 5 Strict C2B Pull-ups with 3 sec hold at bar (set up bar in squat rack, keep feet on the ground but use them as little as possible)
HSPU
3-5 Rounds
L3:
Bottom up strict HSPU + 3 Strict HSPU + Kipping HSPU (70% best kipping set. Ex. if 20 is max, do 13)
**bottom up = starting from a headstand
L2:
Pike (on box) bottom up strict HSPU + 3 Strict Pike HSPU + Kipping HSPU (70% of best kipping set)
L1:
3 x 5sec negatives (deficit if you can control the ROM) + ME Kipping HSPU (use abmat as necessary)
