MONDAY
Body Heat + Mobility + General and Specific Prep
1 Set, For Quality (Grab empty rope + barbell to start)
:30 second Jump Rope (Single Under’s, Running Singles, Boxer Shuffle, etc.)
:15 Dead Hang + :15 Active Hang
10 Alternating Worlds Greatest Stretch
20 Double Unders or 40 Single Unders
4 Jumping Pull-Ups + 4 sec Eccentric (Lat Activation)
(2 x) 5 Barbell Back Squat + 5 Barbell Good Mornings (Empty)
(2 x) 5 Barbell Strict Press + 5 Barbell Push Press (Empty)
Work up to working loads on Back Squat
Back Squat
Fitness
Every 3:00 x 6 Sets
Set 1: 6 Reps @ 7 RPE
Set 2: 4 Reps @ 8 RPE
Set 3: 2 Reps @ 9 RPE
Set 4: 6 Reps @ 7 RPE
Set 5: 4 Reps @ 8 RPE
Set 6: 2 Reps @ 9 RPE
Performance
Every 3:00 x 6 Sets
Set 1: 5 Reps @ 80%
Set 2: 3 Reps @ 85%
Set 3: 1 Rep @ 90%
Set 4: 5 Reps @ 80%
Set 5: 3 Reps @ 85%
Set 6: 1 Rep @ 95%
Conditioning
Fitness
12:00 AMRAP
70 Single Under’s
10 Push Press
5 Burpee Pull-Ups
Load: 35/20kg
Performance
12:00 AMRAP
50 Double Under’s
10 Push Press
5 Bar Muscle-Ups
Load: 42.5/30kg
Coaching Notes, Strategy, and Goals
This is a moderate-to-high skill gymnastics and barbell cycling workout with aerobic conditioning through double under’s. The key is to move efficiently, control breathing, and manage muscle fatigue to maintain a steady pace across 12 minutes.
Goal: 6+ Rounds
Stimulus: Gymnastics Skill and Upper Density
This is a high interference workout that will challenge athletes to keep consistent transitions, pacing strategies and work on efficiency throughout the entire AMRAP.
RPE: 8.5/10
Key focus areas:
Maintain Consistent Paces round to round
Have a strategy for Bar Muscle-Ups for those doing Bar Muscle-Ups, for those on Burpee Pull-Ups, work for a good steady pace that does not jack your heart rate up.