Jan. 25, 2022

Gymnastics Strength

Alt EMOM 10 mins: Weighted Pull-ups and Weighted Dips

Every 1 min for 10 mins, alternating between:

3-5 Weighted Pull-ups, pick load

3-5 Weighted Dips, pick load

* Keeping this one simple. We want to build some quality pulling strength and pushing strength through the weighted pull-up and dip. Ideally this is weighted, but if an athlete only has 3-5 strict pull-ups and 3-5 dips with bodyweight we can go there. Otherwise scale to banded strict pull-ups and banded dips or a seated supported dip position.

Main WOD:

“Unbroken”

3 rounds for time of:

Run 400 m

18 Alternating Dumbbell Snatches, 50/35 lbs

12 Chest-to-bar Pull-ups

Time domain: 8-13 mins

Time cap: 15 mins

*Simple classic triplet. This one should be fast and provide a big forearm pump. If you have ever done Helen, this workout should feel relatively similar. Goal would be big sets on those dumbbell snatches into quick consistent sets of chest-to-bar pull-ups. If you are good at chest-to-bar, go unbroken. If you struggle linking chest-to-bar, then work on sets that are manageable and consistent.

L2: 35/25, Pullups

L1: 18 KB Swings 35/26, Jumping pullups

• Bodyweight Variation

3 rounds for time of:

Run, 400 m

18 Mountain Climber Lunges

15 Push-ups

12 Strict Pull-ups