Monday

Note
* Most movement demos and progressions can be found in the gymnastics Movement Library - https://undergroundrx.com/gymnastics/ or on our Youtube Channel - https://www.youtube.com/channel/UCshMf3gDn5P0M3kB9CdxL5g

Part A
5 RFQ, rest 0:30 between each
5 – 10 Strict Ring Dip
10m Seal Walk
* If you are below the rep range then scale, if you are above then add a tempo so you do the 10 reps slowly

Part B
4 - 5 RFQ
5 - 10 Dynamic Lever
12 Bent Over Row @ moderate
ME UB UH Grip Pull Up
2:00 Rest
* If you cannot complete more than 5 Pull Ups UB use a band to do so
* Dynamic Lever can be made easier by shortening your levers (your legs) (https://www.youtube.com/watch?v=s97Qu4TWsQM - the lower in this clip is where you want to be at although finish the rep when your body is parallel to the ground then lever yourself back to vertical
* Only complete if you are NOT following the Athlete Program

Part C
5 RFR
0:30 ME Alt Pistol
0:30 ME Strict HSPU
1:00 Rest
* 2 scores = 1 is total number of Pistols and the other is the total number of Strict HSPU

Tuesday

Wednesday

Part A
1:30 On 1:30 Off for 15:00 (5 sets)
1 - 3 Skin The Cat
8 - 12 Strict Toes To Ring
ME Ring Muscle Up
* RMU reps do not need to be UB, but focus on the quality
* A little pre-fatigue for the core with the STC and T2R!
* Only complete if you are NOT following the Athlete Program

Part B
10:00 Practice
Parallette L-Sit To HS
* Scale up by going on the rings
* Scale down by going through the progression videos found in the Movement Library

Part C
1 RFT (15:00 Cap)
- 21 - 15 - 9 -
Meter HS Walk
Bar Muscle Up
* Scale to finish under the cap

Thursday

Friday

Part A
5 RFQ
3 L Leg Box Jump @ AHAP
0:30 Rest
3 R Leg Box Jump @ AHAP
0:30 Rest
* The goal is explosive power, rest a few seconds between each rep on the same leg
* Don’t trip on the box! 😉

Part B
1 RFQ
5 x 3 Clapping Push Up
5 x 2 Clapping Pull Up
5 x 8 Alt Jumping Pistol Squat (make sure you don’t re-dip)
* No set rest, just move through with a focus on powerful movement

Part C
1 RFT
– Buy In –
10 Legless Rope Climb
– 25 – 20 – 15 – 10 – 5 –
Overhead Squat @ 45/30kg
GHD Sit Up
– Buy Out –
10 Rope Climb
* Focus on efficiency on the Rope. OHS UB throughout?
* If you cannot Legless Rope Climb yet go for normal Rope Climbs or 5x Towel Pull Ups per rep
* Only compete if you are NOT following the Athlete Program

Saturday

Part A
EMOM until fail
Min 1, 3, 5…) 1 T2B, add 1 rep each round
Min 2, 4, 6…) 8 Whale Tail on Box or GHD
* If you can not COMPLETE 11:00 then scale the movement to a progression
* Score = last successful set of T2B reps

Part B
EMOM 21:00
Min 1, 4, 7…) 0:10 – 0:20 Front Lever Hold + ME HS Shoulder Taps
Min 2, 5, 8…) 0:10 – 0:20 Back Lever Hold + ME Wheel of Death
Min 3, 6, 9…) Rest
* Scale the Levers by tucking the knees
* Scale the Shoulder Taps by using a Wall or a Box

Part C
1:30 On 1:30 Off for 13:30 (5 rounds)
50 Double Under
ME C2B Pull Up
* Score = C2B Pull Up reps in each round
* Only complete if you are NOT following the Athlete Program