MONDAY
| Gymnastics Development
Skill Stamina: Bar muscle-ups Every 1:30 x 6 Rounds: 2-10 Bar muscle-ups or progression
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
5 Rounds for total time: 12 Bench press 61/43kg 8 Strict pull-ups 200m run
16 Minute Cap
Rx+: 70/47kg, Strict chest-to-bar pull-ups Active: 43/35kg, Toe-assisted strict pull-ups Lifestyle: 30/20kg, Ring rows
The workout should see weights that allow bench press in unbroken sets across multiple rounds or approximately 55% 1RM, whilst strict pull-ups should be in 1-3 sets across all rounds |