Gymnastics capacity

“Plan – Do – Reflect” (Deliberate practice)
2 or 3 rounds
2-minutes: Monostructural* @ easy pace
2-minutes: 2 – 5 Ring muscle-ups, Go every 0:30 – 0:40 (3-4 sets)
+
2 or 3 rounds
2-minutes: Monostructural* @ easy pace
2-minutes: 4 – 12 Toes-to-bars, Go every 0:30-0:40 (3 sets)
+
2 or 3 rounds
2-minutes: Monostructural* @ easy pace
2-minutes: 4-8 Strict handstand push-ups, Go every 0:30-0:40 (3-4 sets)
+
2 or 3 rounds
2-minutes: Monostructural* @ easy pace
2-minutes: 6 – 12 Single-leg squats, alternating, Go every 0:30 – 0:40 (3-4 sets)
* Aim to walk each segment as fast as possible
+
The final part is optional
2 or 3 rounds
2-minutes: Monostructural* @ easy pace
2-minutes: 1-3 Rope climbs, Go every 0:40-1:00 (2-3 sets)

• This can be Air or Echo bike/Row/Ski erg/Bike erg/Jog, you can stay with the same modality for all 2-minute segments OR change around as wanted.

Flow. You’ll do all 2 to 3 rounds of a single movement, before moving to the next. (i.e. you’ll do 2-3 x 2-min monostructural + 2-min Ring muscle ups BEFORE moving to 2-3x 2-min monostructural + 2-min TTBs etc.)

Number of rounds. Choose based on how your body is feeling. You can do 2 rounds on some movements and 3 on others (consider also, which movements do you need to work on the most).

Intent. Your aim is to accumulate as many excellent repetitions as possible.

Note. There is no additional rest between the parts, this is a continuous 32 to 48-minute effort

Movement options.
Ring muscle-up → Seated muscle ups, assist with the feet as needed → Box Russian dips
Strict HSPU → Kipping HSPU → Wall walks → Standing HSPU variation of choice
Toes-to-bar → Kipping Toes-to-Bar complex (to work on mechanics) → Hanging knee raises (to work on capacity)
Single leg squat → Pistols to a band → Single leg squats to a box
Rope climb → Pull to standing from the floor (2/climb)