Thursday 1.26.2023

“FITNESS” & “PERFORMANCE”

A. Gymnastics Skill Work
More Basic
Every 90 seconds, for 12 minutes (4 sets of each):
Station 1 — Strict Pull-ups x 4-6 reps + Ring or Box Dips x 8-12 reps
Station 2 — Wall Facing Handstand Hold x 30-40 seconds

OR

More Advanced
Every 90 seconds, for 12 minutes (4 sets of each):
Station 1 — Muscle-Ups x Max Reps in 45 seconds
(or Low Ring Muscle Up Transitions x 45 seconds)
Station 2 — Handstand Walk x 30-60 feet

B. 30/30 Conditioning Work
Five sets for max reps/calories of:
30 Seconds of Bike Erg or Echo Bike
Rest 30 seconds
30 Seconds of Ski Erg or Row
Rest 30 seconds
30 Seconds of Burpees to 6"
Rest 30 seconds
30 Seconds of Shuttle Runs (30')
Rest 30 seconds

*For the cyclical work, try to choose at least one machine that you didn't use yesterday (or earlier this week)! We last performed this format on 8.25.2022, if you want to repeat the same modalities.

“ENDURANCE (AKA SWEAT SESH)”

Complete as many rounds and reps as possible in 40 minutes, with a focus on sustainable pacing, of:
500 Meter Row
400 Meter Ski
30/20 Calories of Echo Bike
20 Push-ups
10 Strict Pull-Ups