Target time | 16:00-22:00

The middle of this week features a cool gymnastics workout that’ll go a long way toward building upper-body strength. We don’t have any lifting, but combining these strict gymnastics movements in a challenging way is going to build upper-body capacity that will carry over to the barbell.

This workout is essentially 3 mini-workouts combined for a total of 9 rounds. The intent is to perform a 15-12-9  rep scheme for each movement with 21 sit-ups after each set. The order of this workout involves completing a 15-12-9 rep scheme for one movement before moving to the next.

This should be heavily focused on upper-body pushing strength and stamina. We want these movements to push athletes to fatigue but not to stop them entirely. Each round should be completed in less than ~1:00. This applies to the large sets, the small sets, and the sit-ups.

We’re going to spend time in the warm-up figuring out the right scale for everyone in terms of movements and reps. Ultimately, we want options that feel challenging but can be managed for 3-5 reps at a time with :10-:15 of rest.

We’ve talked a lot about the pressing, but this is also a sit-up workout. If athletes are good at pressing, this is MAINLY a sit-up workout, and athletes unaccustomed to performing 100+ reps should scale the volume to 12-15 reps each round.