Gymnastics Development


15 mins of quality work on-

L-sits, Inversions, Planks, Stretching/Strength


Today’s work is all about quality over quantity and so should see athletes finding progressions that allow virtuous technique for the specified time periods or reps.


5 x AMRAP3:

7 Push-ups

9/7 Calorie Echo bike

11 Air squats


*Rest 1:00 between AMRAP’s


19 minutes


Rx+: Wear a 9/6kg vest

Lifestyle: Incline push-ups, 7/5 Calorie Echo bike


The workout should see green-light options for push-ups and air squats and calories that can be achieved in no more than 30 seconds. Transitions should be fast and athletes should challenge themselves to maintain their scores across AMRAP’s.