7:00 Gymnastics Flow
0:00–4:00
2-3 Rounds
10 Banded Pass Throughs
10 Banded Pull Aparts
10-second Deadhang
10 Alternating V-Ups
20 Single Unders
4:00–7:00
2 Rounds
10 Double Unders
3 Pike Push-Ups
6 GHD Sit-Ups or V-Ups
10-Second Ring Support Hold
5 Box Dips or Push Ups or 5-second Plank Hold
Gymnastics (Strict Dip/Push-up)
Gymnastics – Strict Dip/Push Up
**Warm-up (All Levels):**
Complete 2 rounds of:
20 second Ring Support Hold
5 Box Dips, 5 Push Ups, or 5 second Plank Hold
*Modify the ring support hold to assisting with feet on ground. Can also be done with hands on boxes or benches.
WORKOUT
**Level 1**
6-8 minutes working up to max set of Incline Push Ups
*Recommended rest would be about 60 seconds between attempts.
Spend the first few rounds doing 1-3 Push Ups or 3-5 second Plank Holds to warm up body
**Level 2:**
6-8 minutes working up to max set of Box Dips
*Recommended rest would be about 60 seconds between attempts.
Spend the first few rounds doing 1-3 Dips to warm up body
**Level 3 **
6-8 minutes working up to an unbroken set of max Strict Ring Dips
*Recommended rest would be about 60 seconds between attempts.
Spend the first few rounds doing 1-3 Ring Dips to warm up body
50 V-Ups
-into-
7 Rounds
7 Strict Handstand Push Ups
49 Double Unders
-into-
50 V-Ups
time cap: 20min
AFFILIATE COMPETE:
50 GHDs
-into-
7 Rounds
7 Strict Handstand Push Ups
49 Double Unders
-into-
50 GHDs
**INDEPENDENCE (Intermediate):**
35 GHDs (or V-Ups)
-into-
7 Rounds
5 Strict Handstand Push Ups or 5 Dumbbell Strict Press (50s/35s)
35 Double Unders
-into-
35 GHDs (or V-Ups)
(KG conv: 22.5/15)
**LIBERTY (Beginner):**
40 Sit Ups
-into-
7 Rounds
7 Dumbbell Strict Press (light)
49 Single Unders
-into-
40 Sit Ups