Like a Baby Penguin

Competition Class

Strength

Skills and Drills

GYMNASTICS

A. 4 Giant Sets of Strict HSPU
1.2.3.4.2.1
(complete 1, kick down, kick up, complete 2, kick down, then 3, ...
Rest as little as possible in the giant set
Rest as needed after the giant set
If too easy, go to 4/2" deficit or add vest

B. 5min to work to biggest deficit kipping HSPU poss

C. Handstand Walk ladder
*perform outside if possible
2m, 4m, 6m, 8m, ... 20m, 18m, 16m,
10min time cap. Each piece must be complete UB.

Rest as needed between.

UPPER STRENGTH

4 Giant Sets
8 DBL DB Bench Press
8 C2B Chin Ups (use band or low bar as needed)
8 Strict Toes 2 Rings
Rest as needed between giant sets

4 Giant Sets
15 Ring Push-ups
15 Ring Rows
15 Good Mornings 45/35
Rest as needed between giant sets

RUN CONDITIONING

4 Rounds
Run 800m
Rest 1:2 (ex. if run takes 3:30, rest 1:45)
Attempt to stay within +/- 3s of first interval

MetCon

CLASS

HATCH W5D1
Back Squat
1 x 8 65%
1 x 6 75%
2 x 4 85/90%
Front Squat
1 x 5 70%
1 x 4 80%
2 x 3 85/90%

6min AMRAP
Jake's Press 50s/35s (aka Devil's Press)
EMOM 7 Pull-ups (RX+ = C2B)
*workout starts with pull-ups