Friday December 31st
21.12.31
PARTNER WORKOUT
INTENDED STIMULUS
Complete 7-12 rounds.
One partner works at a time.
Partners can split the work as needed.
Build to a challenging 2-rep HSPU pre-workout.
RX
Partner AMRAP 12:
12 gymnastic kip pull-ups
12 handstand push-ups
– Split reps as needed.
INTERMEDIATE
Partner AMRAP 12:
12 gymnastic kip pull-ups
12 box piked push-ups
BEGINNER
Partner AMRAP 12:
12 ring rows
12 push-ups
SKILL WORK
Pre-Workout:
On an 8:00 clock:
Build to a 2-rep deficit handstand push-up
or
2-rep DB shoulder press
STRETCHING
Accumulate:
30 ATY drills
1:00 doorway pec-stretch / side
WHITE BOARD BRIEF
Target | 10+ rounds
Today’s workout is a partner AMRAP where the work can be split such that the volume per round is relatively low. Because of this, we want to see athletes move faster and hang on for larger sets than what we might usually see.
This workout utilizes the traditional gymnastics kip to work on some foundational gymnastics skills. The movements seem complimentary, but constantly using the upper body and working with the arms overhead will add up quickly.
Partners should split the work as needed and relative to their level of fitness. Newer athletes can perform sets of 3s back and forth, while advanced athletes should push to go unbroken and alternate full rounds with their partners.
Scale the movements so that both partners work for similar durations and focus on the skill of gymnastics pressing when making adjustments for the handstand push-up.
