Tuesday 4/24

Notes Over the next weeks, we are going to be focusing more on hypertrophy in bi-lateral movement (bench, squats, deadlifts) to build better connective tissue and ligament strength in order to support heavier training intensity down the road. We will also be breaking down gymnastics movements into skill-work pieces to work better positional strength to translate to better movement with things like handstands, rings and bar work. At the end of this cycle, we will not re-test, we will go right into an absolute strength block followed by a power block.


You can expect to see some short, short sprints on things like the assault bike, sled, and rower. This does a great job of carrying over into intensity in those 3-8 minute conditioning pieces. We will also continue to work on aerobic capacity during this time using intervals in order to help you recover from training volume, as well as not build too much intensity and adrenal fatigue from training loads. Strength Gymnastics Positioning Work

Every Minute on The Minute x 12 Minutes

1 - 20-30 Second Wall Facing Handstand Hold

2 - 20-30 Seconds Ring Row Hold

3 - 15-20 Seconds/Side Side Plank

4 - Rest


Scale up to make holds more challenging.

Ring Row- Elevation

Side Plank- Lift foot up Metcon (AMRAP - Reps) Every 2 Minutes x 3 Sets

10 Second A/B for Max Wattage

Rest/Walk in Remaining Time


Rest 4 Minutes Metcon (Time) Every 2 Minutes x 3 Sets

10 Second Row for Max Split/500m

Rest/Walk in Remaining Time


Rest 4 Minutes Metcon (Distance) Every 2 Minutes x 3 Sets

10 Second Sled Push, Empty

Rest Walk in Remaining Time #workoutoftheday