Gymnastics Skill
Pressing (Week 1)
Pressing Test Day:
Level 1: Complete max effort wall walks [to your comfort level] within 2 minutes.
Level 2: Complete max effort kipping handstand push-ups within 2 minutes.
Level 3: Complete max effort strict wall facing handstand push-ups within 2 minutes.
Make sure you save these numbers so you can use them throughout the cycle.
Going Dark
50/40 Calorie Air Bike
200ft Farmer Carry (70s/50s)
50 Hand Release Push Ups
200ft Farmers Carry (70s/50s)
50/40 Calorie Air Bike
FX: 30/24 AB, 50/35 Farmers Carry
Time Cap: 22 Minutes
STRENGTH – SPLIT JERK
Split Jerk Footwork Drill (3×5 each side)
Jerk Dip + Pause Jerk (3×2 @ light weight, 40-50%)
-Focus: Stability, timing, and crisp foot transition-
ALL CROSSED UP
15 Wall Walks
10 Dumbbell Shoulder to Overhead (70/50)(OR 15 at 50/35)
30 Crossover Single Unders
30 Toes to Bar
30 Crossover Single Unders
10 Dumbbell Shoulder to Overhead (70/50)(OR 15 at 50/35)
30 Crossover Single Unders
30 Toes to Bar
30 Crossover Single Unders
10 Dumbbell Shoulder to Overhead (70/50)
FX: 50/35, 60 Single Unders
Time Cap: 15 Minutes
Strength – Pull Ups and Back Squat
Build to a 1RM Heavy Back Squat in 5-6 working sets
Post: 3 sets of 5-8 Weighted Pull Ups (or challenging banded strict pull up)
Time:20 Minutes
THROTTLE UP/HAMMER DOWN
15/12 Calorie Row
10 Chest to Bar Pull-ups
12 Burpee Box Jump Overs (20)
@5:00
15/12 Assault Bike
10 Chest to Bar Pull-ups
12 Burpee Box Jump Overs (20)
Time Cap: 10Minutes
RX: Pull Ups
FX: 12/9 Row, 12/9 Assault Bike, Scaled Pull Ups,
Partner Hammer Down
Teams of 2
150/120 Calorie Air Bike
150 Dumbbell Hang Power Cleans (50s/35s)
150 Dumbbell Bench Press (50s/35s)
150/120 Calorie Air Bike
RX: 100/80 cals
FX: 35/25, 80/65
Time Cap: 28 Minutes
MAYHEM MINI-PUMP – Core
3 sets:
10 Single Arm KB Situps
(Left)
10 Single Arm KB Situps
(Right)
-rest 30 seconds-
15 Standing Banded Pallof
Press (each side)
-rest 30 seconds-
5 Plank Clock Walks (5 Left/5
Right)
GYMNASTICS:
Today we’re taking 10
minutes to work on form/
efficiency and warm-up for
the workout ahead. Break
into small groups based on
ability and practice at the
appropriate level below.
Level 1: Kip Swings and
Jumping Pull Ups
Level 2: Kip Swings and
Jumping Bar Muscle Ups
Level 3: Box Bar Muscle Ups
OR Chest to Bar Pull Ups
Level 4: Bar Muscle Ups
Advanced athletes can
alternatively choose to
practice Strict Bar
– PIT NOW! –
Every 5:00 (5 sets)
500/450m Row
5 Bar Muscle Ups (or 10 Chest to Bar)
25ft Handstand Walk (or 2 Wall Walks)
Time Cap Each Set: 4 Minutes
FX: Scaled Pull Ups, Scaled Wall Walks or 20 shoulder taps
Bristol Night Race
20:00 AMRAP
200m Run
5-10-15-20….
Deadlifts (225/155)
RX: 185/125
RX: 155/105
MAYHEM MINI-PUMP –
GLUTES
3-4 Rounds
10 Weighted Hip Thrust @
moderate weight – maintain
quality RPE 7
-rest 30 seconds-
10 GHD Hip Raise @
moderate weight – maintain
quality RPE 7 (Or 15
Supermans)
-rest 1 minute between
rounds-
* Instead of resting 30
seconds, athletes can partner
up and go 1:1 on movements
and advance together to
BUBBA
8 Sets
10 Thrusters (95/65)
10 Burpee Over Bar
-rest 1:1 between sets-
FX: 75:55
Time Cap: 25 Minutes
Target sets: 1:30
ACCESSORY –
Accumulate 3:00 minutes
of each:
Dead Hang Hold on pull
up bar
Handstand Hold against wall
You can rotate between the
two movements as often
as needed. Track times
separately and accumulate
3 minutes in each position.
Score is total clock time at
finish.
There is a 12 minute time cap.
Scaling options:
Double Dumbbell/Kettlebell
Farmer Carry Hold
Plank Hold or Knee Plank
Hold
You can also scale down
to accumulating 2 minutes
instead of 3.
Strength – Power Clean
Take 12 minutes to work up to a heavy triple power clean
EARNHARDT
3 Sets
3 Rounds
10 Power Cleans (155/105)
15 GHDs (or V-Ups)
–rest 3:00 between sets-
Time Cap: 21 Minutes
RX: 135/95
FX: 95/65, sit ups
JUMP ROPE SKILL SESSION
Let’s take 5 minutes to
practice and improve on one
of the following. Break into
small groups based on ability
and practice together.
Level 1: Single Unders
Level 2: Double Unders
Level 3: Crossover Single
Unders
Level 4: Crossover
The Intimidator (PARTNER)
Teams of 2
@0:00
Partner 1: 21-15-9 Calorie Air Bike (Females: 16-12-8)
Partner 2: 50ft Dumbbell Front Rack Lunge (50s/35s)
Switch after both are complete
@12:00
Partner 1: 21-15-9 Calorie Air Bike (Females: 16-12-8)
Partner 2: 10 Dumbbell Box Step Overs(50s/35s)(20)
Switch after both are complete
@24:00
Partner 1: 21-15-9 Calorie Air Bike (Females: 16-12-8)
Partner 2: 50ft Dumbbell Front Rack Lunge (50s/35s)
Switch after both are complete
Total Time: 36 Minutes
FX 35/25
FALLOW
Teams of 2
Every 6:00 (5 sets)
Partner 1:
500/400m Row
Partner 2:
10 Devils Press (35s/25s)
100m Run
*Switch when both are completed
Time Cap: 30 Minutes