Public Whiteboard

Components

Metcon

Settings

Workout

Tuesday, February 15th 2022

A. General
2 sets
30 sec max Plank up downs
30 sec kipping swings*
* Advanced athletes can swing on rings on second set

B. Drills
- Low Rings: (scaled athletes)
2 sets
5 PVC Shoulder dislocates
5 False grip pause ring rows
10-15 sec Ring support hold
3 Ring dip Negatives + pause in mu reception
5-7 Banded sling shot mu
https://youtu.be/4Dgy_b28Olg

- High Rings: (RX athletes)
6-8 Ring beat swings
6-8 Hips to Rings
3-8 Ring Dips

C. Ramp up (5 minutes)
Ramp up HSPU Deficit or modification with 1 Ring mu or modification between each set

Gymnastics

A: Metcon (AMRAP - Reps)

5 sets
6-8 Kipping deficit HSPU
3-6 Ring muscle ups
Rest 60 seconds between sets

Score: Total Reps
TC: 10mins

Scaling options:
Beginner
6 DB push press @ heavy for the athlete or Banded Pike push ups: https://youtu.be/jTPIbGpKHqg
6 Strict assisted chin ups

Intermediate
Assisted HSPU (reduce rom)
band assisted ring muscle up transition (technique)
https://youtu.be/5mqIEuaJ5O4

Comp
5 rnds, rest 30 seconds between rounds
3 RMU
6 Double DB Thrusters @ 2x70/50lbs
3 Ring muscle ups

Metcon

B: Metcon (AMRAP - Rounds and Reps)

4 rounds of

AMRAP 3minutes
6 DB Hang clean 2x50/35lbs
4 Deadlifts 185/135 lbs
4 Wall walks

Rest 1min between AMRAPs

Kg: 22.5/15 + 80/60
Score: Rounds + reps, continuous
TC: 15 mins

Scaling options
Beginner
6 DB hang clean @2xlight
4 Deadlifts @ light
4 Inch worms (with or without push ups)

Intermediate
6 DB hang clean @2x35/25
4 Deadlifts @ 155/105 lbs
2 Inch worms

Comp
4 x 3 minutes amrap @mod-high intensity
6 Clean and jerks @ 135/95
4 Deadlifts @ 315/225
50' HS walk
Rest 1min between amraps

Extra Accessory

Metcon (No Measure)

3 sets
15 Floor facing W*
10 alternated Bottom up KB Bench press
*Hold 5 seconds every 5 rep

Goal: Shoulder health