Thursday 11.13.2025

“FITNESS” & “PERFORMANCE”

A. Gymnastics Skill/Stamina
Every 90 seconds, for 9 minutes (6 sets):
2-3 Bar Muscle-Ups or 3-5 Strict Pronated Pull-ups (can also work Kipping/CTB Pull-ups here if preferred)
15-20 Double-Unders (or Lateral Hops or Mountain Climbers)
10-15 Hollow Rocks or 15-25 Second Hollow Hold

B. Single Leg Strength
Three working sets of:
Back Rack or Goblet Bulgarian Split Squat x 8 reps each leg @ 30X1
Rest 20-30 seconds between legs, then...
Single Arm Trap-3 Raise w/Dumbbell Isometric Row Hold x 10 reps each arm @ 20X0
Rest 60-90 seconds

Loading Note:
Perform 1 warmup set of each exercise. Aim for RPE 7-8 on the first working set and then keep weight the same or increase each set if looking to maximize intensity.

C. Conditioning
Against a 9-minute clock, complete:
3.5.7.9.11.13...
Cyclist Goblet Squats
Abmat Sit-Ups
*7/5 Calorie Bike, Ski, or Row after each set

“ENDURANCE (AKA SWEAT SESH)”

30 Second Bike or Run @ 80%
Rest 30 seconds
x 16 rounds

Rest 2 minutes

30 Second Bike or Run @85%
Rest 30 seconds
x 16 rounds

*Use similar paces to two weeks ago, for an
increased number of total sets.