Thursday 27.08.2026
- Jason
- 18 hours ago
- 2 min read
Conditioning:
A. Gymnastics Week 13: On The Minute work and accessories:
3 Rounds for quality: (18 mins)
M1: 8 DB External Rotation (left)
M2: 8 DB External Rotation (right)
M3: 8 Banded Kickstand RDL w Rotation (left)
M4: 8 Banded Kickstand RDL w Rotation (right)
M5: Tough Single Arm hang (e side)
M6: Tough Wide and Turned out bottom of Ring Hold
B. In Pairs for time:
Row: 5-10-15-20-25-25-2-15-10-5
Women's Cals: (4-8-12-16-20-20-16-12-8-4)
*One partner works while the other rests. Each partner performs each set of calories (ie. P1 does 5, then P2 does 5, then P1 does 10, the P2 does 10...etc)
*22 min time cap
Skill & Strength:
A. See Conditioning
B. 22 min AMRAP for quality:
3 Mixed Grip Supine Single Arm Assisted Ring Pull Ups
9 DB Y Raises
12 Standing Banded Flys
15m Handstand (2 x 7.5m) Walk or Hstand Obstacle Course Walk
18 Hollow Rocks
Comp Class:
A. tttTD353
12 min AMRAP:
2-4-6-8-10
Wall Walks
Ring Muscle Ups
- into -
AMRAP in the remaining time
12 Strict HSPU
20 Toes to Rings
Top Scores - 40+ reps (complete 8 RMU)
Minimum Goal - 20+ reps (in the round of 6 RMU)
B. alt OT90 x 4 Rounds
E1: 5 Deficit Kipping HSPU
E2: 12-15 DB Bicep Curls
E3: Ramp Handstand Walk
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