GYMNASTICS: Ring Muscle- ups / Strict Pull-ups
Choose between the Strength Option OR the Conditioning Option (don’t do both). For the conditioning option, athletes should be able to do 10+ strict handstand push-ups, unbroken.
Strength Option: 10-minute EMOM
Odd Minute:
Level 1: 20 seconds of Deficit Strict HSPU [45/25 plates]
Level 2: 20 seconds of Strict Box HSPU
Level 3: 20 seconds of Pike HSPU, Push Ups, or Elevated Push Ups
Even Minute:
GRIZZLY: 30 seconds of Handstand Hold [freestanding or facing wall]
KODIAK: 20-30 seconds of Handstand Hold [back to wall]
POLAR: 20-30 seconds of Box Handstand Hold or High Plank Hold
Conditioning Option:
Death by HSPU + 2
[cap at 8 min]
Minute 1: 1 Strict HSPU
Minute 2: 3 Strict HSPU
Minute 3: 5 Strict HSPU
Etc…If you fail BEFORE the time cap, hold a 20-second Handstand for each of the minutes.
GRIZZLY- Every 2:00 (7 sets)
10/12 Calorie Air Bike
3 Power Snatch (singles, build in weight)
KODIAK-Every 2:00 (7 sets)
8/10 Calorie Air Bike
3 Power Snatch (singles, build in weight)
POLAR– Every 2:00 (7 sets)
7/8 Calorie Air Bike
8 Dumbbell Snatch (light)
