1. Movement Prep/Activation and Increasing Heart Rate
Hip Halo Warmup
-into-
6 min AMRAP
30-sec row
10 heel/toe rocks
10 plate toe taps (each side)
5 Inch Worms + Pike Push Up
2. Workout Prep
3 sets:
5/4 Calorie Row (Build in pace)
3 Box Jumps (build-in height)
2 Strict handstand Push Ups (Start with 2 abmats, take 1 away every set (set 3 to a flat surface)
Galatians 2:20
Freedom (RX’d)
16:00 Amrap
5 rounds
15/12 Calorie Row
10 Box Jumps (30/24)
Max Rounds
12/10 Calorie Row
8 Strict Handstand Push Ups
Independence
16:00 Amrap
5 rounds
12/10 Calorie Row
10 Box Jumps (24/20)
Max Rounds
10/8 Calorie Row
8 Handstand Push Ups
Liberty
16:00 Amrap
5 rounds
12/10 Calorie Row
10 Box Step Ups (24/20)
Max Rounds
10/8 Calorie Row
10 Dumbbell Strict Press (light)
- Target number of Rounds: 6+ rounds
- Minimum number of Rounds before scaling: 4 Rounds
Week 4: Ring Muscle-up Progression
Advanced:
Have athletes practice:
Holding, Kipping, Kip + Kick on the Rings
– 10-12 minutes-
Intermediate:
Have athletes practice:
Holding, Kipping, Kip + Kick on the Rings
– 10-12 minutes-
Beginner:
Have athletes practice:
Holding, Kipping, Kip + Kick on the Rings
– 10-12 minutes-
* Have athletes start from the beginning and progress within their limitations.