Tuesday, 14 January 2025

Conditioning:

3:00 Max Calorie Echo Bike

- 3:00 rest

3:00 Max Shuttle Runs

- 3:00 rest

3:00 Max Calorie Echo Bike

Gymnastics: Strict Handstand Push-ups

Choose between the Strength Option OR the Conditioning Option (don't do both). For the conditioning option, athletes should be able to do 10+ strict handstand push-ups, unbroken.

Strength Option - EMOM 10:

Odd:

Level 1: 5 handstand push-up controlled negatives (can press out or kick down and reset)

Level 2: 5 handstand push-up controlled negatives with feet or knees on a box

Level 3: 5 seated strict dumbbell presses

Even: Rest

- Athletes should be able to control the descent of each rep for 2-3 seconds. If unable to maintain the control in later sets, they should switch to level 2 or 3.

Conditioning Option - EMOM 10:

Odd minute: 3-5 Strict HSPU + 5 Kipping HSPU

Even Minute: 2-4 Wall Walks