Sunday, May 11th, 2025 – Gymnastics
Muscle-Building Strength Work
Strict Toes-to-Bar or T2B negatives – 3–5 reps
Hanging Leg Raises (slow + controlled) – 8–10 reps
DB Hip Thrusts – 10 reps, pause 2 sec at top
Straight-arm Lat Pulldown– 12 reps
Hanging Leg Raises (slow + controlled) – 8–10 reps
DB Hip Thrusts – 10 reps, pause 2 sec at top
Straight-arm Lat Pulldown– 12 reps
Strength + Explosiveness
3 Sets (Rest 90 sec between rounds)
6 Kip-to-Toes or Kip-to-Knee Raises
10 V-ups or Toes-to-target on floor
8 Jumping T2B
10 Slow PVC passthroughs
6 Kip-to-Toes or Kip-to-Knee Raises
10 V-ups or Toes-to-target on floor
8 Jumping T2B
10 Slow PVC passthroughs
Warm Up (5 minutes)
2 Rounds
10 Inchworms to cobra stretch
10 Glute bridges
10 Banded lat pull-downs (straight arms)
10 Hollow rocks
10 Arch rocks
10 Inchworms to cobra stretch
10 Glute bridges
10 Banded lat pull-downs (straight arms)
10 Hollow rocks
10 Arch rocks
Kip Mechanics & Control
EMOM x 5 minutes:
5 - 8 Controlled Kip Swings (smooth transition between hollow and arch)
3 Kipping Pull-ups or Butterfly Pulls with a pause at top
15 sec Hollow Hold
5 - 8 Controlled Kip Swings (smooth transition between hollow and arch)
3 Kipping Pull-ups or Butterfly Pulls with a pause at top
15 sec Hollow Hold
WOD (20 minutes)
AMRAP 20
10 Toes-to-Bar
12 American Kettlebell Swings
14 Sit-ups
10 Box Jumps
10 Toes-to-Bar
12 American Kettlebell Swings
14 Sit-ups
10 Box Jumps