Gymnastics Conditioning–Nov 2016

All workouts equal volume of 1

Pull Conditioning

1)4 Rounds

50% Max Pull-ups; Kips+Ring Rows

Rest :45

2) 3 Rounds

70% Max Chest-to-bar Pull-ups; Pull-ups; Kips+Ring Rows

Rest 1:30

3) 5 Rounds

35% Max Toes-to-bars; Knee Raises

Rest :30

Push Conditioning

1)Max Handstand Push-ups; Handstand Hold+Push-ups

2) 5 Rounds

35% Max Strict Handstand Push-ups; Handstand Push-ups; Handstand Hold+Push-ups

Rest :45

3) 3 Rounds

70% Max Push-ups; Kneeling Push-ups

Rest 1:30

Other Conditioning

1)4 Rounds

50% Max Muscle-ups; Jumping Muscle-ups; Kips+Challenging Ring Rows

Rest :45

2) 5 Rounds

2 Rope Climbs; Rope Climb from Laying to Standing

Rest :30

3) Max Handstand Walk; Max handstand steps against wall; Max handstand steps w/ feet on box; Max handstand steps from downward dog