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 B
Accumulate 5 - 7 Rounds
3 T2B + 3 Kipping C2B Pull Up + 3 Bar Muscle Up + 3 Bar Dip
* Rest as needed between sets
* Aim to complete the Complex UB if you can. If you cannot break it up into it's individual parts

Part B
10 RFQ
1 Skin The Cat
10m Seal Walk
5 L Leg Box Jump @ moderate
5 R Leg Box Jump @ moderate
* Skin The Cat and Seal Walk can be found in the Movement Library
* Rest about 3 seconds between each Box Jump to maintain quality/power

Part C
AMRAP 6:00
10 Alt Pistol
1 Rope Climb
* Skill metcon = keep reps consistent and keep moving quickly
* Only complete if you are NOT following the Athlete Program

Tuesday

Wednesday

Part A
EMOM 10:00
Min 1 - 5) 6 Deficit Kipping HSPU
Min 6 - 10) 3 Deficit Kipping HSPU
* Over the 5 sets (of each) increase if you can but the goal is efficiency rather than height

Part B
1 RFT
4:00 Active Bar Hang
3:00 Hollow Hold
2:00 Ring Dip Hold
* Must be completed in order, rest as needed until you've completed all
* This is an isometric hold conditioning workout
* Only complete if you are NOT following the Athlete Program

Part C
1 RFT
– 10 – 8 – 6 – 4 – 2 –
Ring Muscle Up
– 100 – 80 – 60 – 40 – 20 –
Double Under
* Aim for larger sets on the Muscle Ups
* If you can’t do Ring Muscle Ups complete C2B Pull Ups + Ring Dips
* Only complete if you are NOT following the Athlete Program

Thursday

Friday

Part A
3 RFQ
10 Tempo Ring Row + 10 Dynamic Front Lever
1:30 Rest
* Tempo = 224X (4 second eccentric phase)
* Adjust your body position to make the Rows suit your strength level
* Scale the Lever by tucking your knees in tight - aim to get your torso parallel to the floor at the end of each rep

Part B
4 RFQ
5 L Leg Tempo Goblet Pistol Squat
0:30 Rest
5 R Leg Tempo Goblet Pistol Squat
0:30 Rest
* Tempo = 222X (2 seconds down, 2 second pause in the bottom, 2 seconds up)
* If you cannot maintain that tempo without assistance place your opposite foot on the back of your heel
* Only complete if you are NOT following the Athlete Program

Part C
1 RFT
200m HS Walk
* Choose either 2, 5 or 10m UB intervals before you start depending on your skill level. If 10m UB is still too easy add 2 BB step overs every 10m interval
* If you can not HS Walk spend 10:00 Practicing

Saturday

Part A
3 RFQ
10 Tempo Box Dip + ME UB Push Up
1:30 Rest
* Tempo = 422X (4 second eccentric phase, 2 second pause at the bottom)
* Set up 2 Boxes and Dip in between them
* Your score is the total number of Push Ups you completed

Part B
3 RFQ
6 - 10 Strict T2B
15 Weighted GHD Sit Up @ 9/6kg
10 Pause Whale Tail (pause 2 seconds)
1:30 Rest
* Gymnastics and Core conditioning - this is not for time so focus in excellent movement patterns
* Only complete if you are NOT following the Athlete Program

Part C
1:00 On 1:00 Off until you reach
50 - 75 Strict HSPU
* Scale to your ability both in reps and in the assistance - to a maximum of 2 ab mats under your head. If your max set of UB Strict HSPU is over 20 complete 75 reps - if it is less, complete 50
* If you cannot complete more than 5 reps UB at the beginning scale to 75 Push Ups