80 min

1.Conditioning + core
Alternate between A1 & A2 for 60 min:
A1. 5 min of aerobic work
Row, ski erg, crosstrainer or bike
A2. 20 + 20 reps of one of the following:
- Hip raise + 10 + 10 side plank lifts
- Dead bug + bird dog
- Leg lowers + hollow rock
- Abs + backs

2.Jacked gymastics mobility
2 rounds:
- 10 cossack squats (5 each side)
- 10 side-to-side squats (5 each side)
- 90s standing straddle
- 60s pigeon pose both sides
- 60s frog hold
- 60s of frog rocks
Complete:
- 60s of passive ankle rotations on each side (2 minutes total)
- 60s of active ankle rotations on each side (2 minutes total)
2 rounds:
- 60s elevated seiza
- 90s weighted ankle dorsiflexion on each foot

Lämmittely ja mobility

Kyykkyharjoittelua:
taka, etu, vala, pistooli

Metcon 8min amrap
100m juoksu
10x istumaannousu
5x KK-heilautus

Loppuvenyttelyt

120 min

1.Jacked gymnastics
A. 3 rounds:
- 1 round of Gymnastics Swimming
- 10 supinated lateral DB raises
- 10 DB internal - external rotations (full ROM)

B. Own skillwork:
- Ring MU progressions
- Ring MU 5 x 1 reps

C. Gymnastics Strength & Conditioning with Integrated Mobility 18.1 - Scaled (AMRAP - Rounds and Reps)
20 minute running clock:
A1: 2-5 unbroken box assisted strict ring muscle-ups > 2 singles, not UB
A2: 20s of crab extensions with 90' external rotation
A3: 5 strict HSPU > abmat + 5 kg plate
A4: 20s of bench shoulder flexion pulses
A5: 20s chin over bar hold
A6: 5 strict TTB
A7: 5 Jefferson curls (20kg/ 15kg barbell)
Result: 3 rounds + 2 MU

2.ATP workout

WARM UP
hip firehydrants 2 mins
hip openers 2 mins
Butterfly chest opener 1 mins
Athletic warm up
5 mins

Find your partner. Pick your stations. Switch. Join. CONQUER.

6 BY 6 (35lbs - 95lbs) 8 mins
6 Front Rack SQ
6/ Front Rack Alt Rev Lunge
6 Pendlay Row
200 m SKI OR ROW
X 5 Rounds (for time)
Only combined LBS from Front SQ & Rev Lunges count for total lbs
Ie. [(65X12) X 5] = 3900 Result

2 mins off

KB & B special 8 mins
20 KB swing
20 Burpee
0.12 Curve (200m)
X 5 ROUNDS (for time)
only combined lbs from KB swing counts
Ie. [(45X20)X5] = 4500

2 mins off

One circuit to rule them all, one trainer to find them, One circuit to bring them all and in the sweatiness bind them
YGIG format // Use same weights as in you 6X6 8 mins
P1 RUN/ROW/SKI max distance
P2 complete
15 BB DL
15 BB Sq Jump
15 BB ab roll out
SWITCH
Total Distance from all machines

2 mins off

RESULT = Combined numbers from 6X6, KB&B & THE CIRCUIT
Ie. (P1 3900 + P2 3900 + P1 4500 + 4500 + P1&2 2000m = 18,800)

80 min

1.Conditioning + core strength
Alternate between A & B for 60 min
A. 5 min of row, run, ski erg or bike
B. One set of the following:
- 20 hip raises + 2 x 20 sec. side plank hold
- 20 dead bug + 20 bird dog
- 20 windshield wipers + 20 hollow rock
- 20 abs + 20 backs
HR 125/146

2.Jacked gymnastics mobility work for 20 min
Mobility - Upper Calf & Hamstring
Complete:
- 60s standing straddle fold
- 60s standing pike fold
3 rounds:
- 45s weighted elevated standing pike fold
- 30s rest
- 45s weighted elevated standing straddle fold
- 30s rest
Hips & Buttocks
2 rounds:
- 10 cossack squats (5 each side)
- 10 side-to-side squats (5 each side)
- 16 active straddle fold lowers
- 16 active straddle fold rotations (8 in each direction)
- 16 active straddle fold side to side bounces (8 in each direction)
- 60s kneeling tuck

110 min

1.Skill
A. HSW practice for 15 min

2.Jacked gymnastics
A. 3 rounds:
- 10 weighted strict chin-ups
10*5 kg 10*5 kg 10*BW
- 10 weighted strict ring dips
> unweighted, 10 10 9 reps

B. Strict Toes-to-Bar (3 x max reps, 90 s. rest between sets)
10 9 8 reps

C. Accumulate 3 minutes of L-sit hold (Time)
In as few sets as possible, accumulate 3 minutes of l-sit hold. After each attempt, you must rest at least 30 s. before going again. Your score is the total time taken to accumulate 3 minutes.
> knees tucked in
9 x 20 sec + rest = 9.45

3.ATP workout of the day, 40 min

AMRAP 20 w. a partner:
60s Row for Max Calories
- 1 Athlete rows 60s Max Cals while their partner rest for 60s.
(60s Transition between AMRAPs)
Then,
AMRAP 4 w. same partner:
Turkish Get-ups (24/16kg)
- 1 Athlete completes a rep on each side then alternates.

• Score = total calories + total TGU
• Alternate Options: Rowing = 200m Run, Assault Bike, 60s Sledpush (moderate) or Ski Erg

Complete as many rounds and reps as possible in 10 minutes:

5 Burpees to bar/ring
5 Toes-to-Bars/Rings
5/3 Ring Dips from Muscle-Up Station / Static / Dip push-ups
200 Meter row / 250m assault bike / 150 ski erg

22 min amrap

• 22 power Cleans 2x22,5kg dumbbells
• 22 push Press 2x22,5kg dumbbells
• 22 Burbee Box overs 24”

Scale as needed

Times to beat

Beginner athlete: 2 rounds and 14reps
Average athlete: 3 rounds and 20reps
Advanced athlete: 4 rounds and 27reps
Elite athlete: 5 rounds and 34reps
Regional athlete: 5 rounds and 63reps

HIIT Speed interval Warm up - Treadmill ( Sprint Speed 15 for 2 mins /Walk speed 7 for 1 min ) 4 sets
Hand stand Hold - Max rep 49 secs
Overhead squat progression - PVC, 20kgs, 30kgs, 35kgs ( 10 reps each and 3 Max rep for 40kgs.