23.05.20

INTENDED STIMULUS

Fun partner workout! Shoot to get all the work done in the :90 and to accumulate time in the plank or handstand hold.

Hit the round hard and embrace the built-in rest at the end of the :90 and in the handstand or plank hold.

RX

With a partner:
Every :90 for 30:00:
10 chest-to-bar pull-ups
10 push-ups
10 box step-ups (24/20 in)

– Partners alternate rounds every 90 seconds; one athlete works, other holds.
– The partner not completing a round accumulates time in a handstand hold.

LEVEL 2

With a partner:
Every :90 for 30:00:
8 pull-ups
8 push-ups
10 box step-ups (24/20 in)

– Partners alternate rounds every 90 seconds; one athlete works, other holds.
– The partner not completing a round accumulates time in a pike hold on box.

LEVEL 1

With a partner:
Every :90 for 30:00:
8 ring rows
8 box push-ups
8 box step-ups (20/18 in)

– Partners alternate rounds; one athlete works at a time.
– The partner not completing a round, cumulates time in an elevated plank.

SKILL WORK

Rest, stretch, recover

STRETCHING

2 sets:
:30 double forearm stretch
:30 lacrosse ball pec mash/side

WHITE BOARD BRIEF

Target Total Time & Total combined hold time.

Today we have a fun gymnasty partner workout.

Though you’ll take turns on the rounds of gymnastics-focused work, everyone still works continuously as the “resting” partner is accumulating time in a handstand, pike or plank hold.

Each of you should be able to get through all the work in the :90 interval, so be sure to choose variations accordingly.

Watch for potential slowdown in the later rounds; try to stay engaged and continue to encourage each other to keep a solid pace!