Wednesday, 5 February 2025

Conditioning:

3 RFT:

21 Dumbbell Deadlifts (50s/35s)

15 Dumbbell Hang Power Cleans (50s/35s)

9 Dumbbell Shoulder to Overhead (50s/35s)

Gymnastics: Ring Muscle-ups / Strict Pull-ups

Choose between the Strength Option OR the Conditioning Option (don't do both). For the conditioning option, athletes should be able to do 5+ ring muscle-ups, unbroken.

Strength Option:

4 Rounds

:30 Work/ :30 Rest:

Ring Support Tuck Ups

* Work as much as possible within the allotted time frame but STRESS quality over quantity. The modified option is knee raises with hands-on boxes.

THEN

3 sets max strict pull-ups (leave 1 or 2 in the tank). Rest 1 min between sets. (Liberty: max ring rows)

Conditioning Option:

EMOM 10:

Odd minute: 2-3 sets of 1 Ring Muscle Up into 1 Ring Dip [try to string the sets together].

Even Minute: 10 Ring Support Tuck Ups [use low rings] or 10 GHD SitUps