GYMNASTIC CONDITIONING

Every 60-90sec x6

2-3 Rope Climb (1x legless if possible)

RPE 3+ to 4

Tailor the rep scheme to fit your fitness level.

CONDITIONING

3 rounds for time:

21/15cal Row
15 Thruster 42,5/30kg
9 Bar facing Burpee

RPE 4 to 5, hit this one hard! Furious with the rower, all sets unbroken. Gasping for air!

5min row/bike/airbike/DU
Then 3 rounds:
5 Double KS (eye level)
5 Double KB Push Press
5 Double KB Front Squat
5 Double KB Snatch (from hang)
5 Burpee over KB (lateral)

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Snatch Drills video

Optional Accessory
CONDITIONING

2 rounds for time:

250m Row
15 Medball Clean video
15 Russian KBS @32/24kg (eye level)

RPE 4

CONDITIONING 

7 rounds for time:

10/7cal Row
6 Burpee over Rower

RPE 4, very heavy breathing, but not all out

5 kierrosta, 2 min lepo kierrosten välissä

500m soutu tai 1000m pyörä
30 Kyykky
20 Istumaannousu
15 Yleisliike

10:00 Max Distance Farmer Carry @32/24kg
8:00 Max Distance KB Rack Carry @20/28kg
6:00 Max Calories Rower or Ski Erg
4:00 Max Strict HSPU or Push-ups
2:00 Max Calories Assault Bike or Bike Erg

• This can be done in any order!
• Record scores and details for each section

3 x complex
12 HBR
10 twisting v-ups
10 tuck ups
10 lowers

8 x Hang Snatch 50/35kg
35 x Du
6 x Ring Mu

30 min PK
30 s plank
30 s hang
100 rope jumps
300 m row
400 m air bike
30 s ABH
10 kb swings