THURSDAY
| Skill Stamina
6 min EMOM: 1-5 Ring muscle-ups
Today’s gymnastics work sees a shift from skill refinement to capacity-building. Athletes should recognise where they are skill-wise and aim to improve muscular power and endurance relative to that progression, which will in-turn improve their capacity including to progress further towards the Rx’d movement in the future. |
| WOD
For time 16 min cap: 32-24-16: GHD Sit-ups Alternating DB hang clean and split jerks 22.5/15kg 120-90-60: Double-unders
Rx+: 32.5/22.5kg Active: Half GHD sit-ups + ab-mat sit-ups, 15/10kg, 60-45-30 Double-unders Lifestyle: Ab-mat sit-ups, 12.5/7.5kg, Single-unders
The workout should see options that allow GHD’s in 1-2 sets across the workout, light DB loads that allow athletes to focus on their coordination instead of the weight and skipping options that allow 1-3 sets across all sets. |