Gymnastics 2-8 sets of 2-20 unbroken kipping toes to bar, rest 10-60’’ between sets timecap 4’ scale with range of motion, always kip aim for big sets, perform more sets if rep number is low, e.g. 2×20 or 4×8 or 8×2, rest longer between…
Strength ramp up deadlifts, timecap 8’, then 7 rounds of 3 deadlifts every 90’’ adjust weight according to feeling, if technique feels solid go up, if it doesn’t go down newer athletes perform 6 deadlifts each round pause 2’’ just below the knee and…
Weightlifting EMOM ramp up to a technical 1 rep max no feet hang power clean 0:00 – 4:00: 3 hang power cleans 5:00 – 9:00: 2 hang power cleans 10:00 – 14:00: 1 hang power clean, then 5 rounds of 5 heavy unbroken hang…
Weightlifting ramp up to a heavy squat snatch, timecap 10’, then 2 rounds of 3-5 touch and go squat snatches, 1 round every 90’’, then 2 rounds of 3-5 drop and go squat snatches, 1 round every 90’’ if rep 3 feels bad, don’t…
Strength ramp up to 75% of your 1RM deadlift and a heavy set of 5 weighted p-bar dips, timecap 10’, then 8 rounds, 1 round every 2’ of 5 touch and go deadlifts, immediately followed by 4 weighted p-bar dips increase weight if 1-2…
Weightlifting ramp up to 30% of your 1RM squat clean and jerk, timecap 3’, then EMOM5’ 2 touch and go squat clean and jerks, pause 2’’ in the clean receiving position on the first rep, then work up to a technical max squat clean…
Gymnastics 3 rounds for quality of 20’’ on, 10’’ off v-ups strict pull ups hollow rocks push ups scale strict pull ups with reps first, then with kipping pull ups, then with chin ups, then with self supported (ring) chin ups scale hollow rocks…
Gymnastics EMOM4’ 5-10 unbroken butterfly pull ups or butterfly chest to bar pull ups, focus on technique scale with 2 sets or 5-7 single back circles or 5-7 single 1.5 circles if you can’t do a chin up yet, scale with 2x (weighted) 5’’…
Strength ramp up to 70-80% of your 1RM back squat, timecap 7’, then 5-7 sets of 3-5 back squats 3-5 strict toes to rings rest 1-2’ between exercises timecap 18’ scale toes to rings with range of motion newer athletes lean towards the higher…
Strength ramp up to 75% of your 1RM deadlift and 80% of your 1RM shoulder press, timecap 8’, then EMOM12’ alternating between 2-4 touch and go deadlifts 4-5 push presses if rep 3 feels good, go for 4 etc. if it doesn’t, stop at…
