22/08/22 Gymnastics Biased Program

If you can’t complete all of the Gymnastics biased program don’t stress, prioritise the areas you need to improve on most. On this plan make sure you prioritise the Gymnastics sessions. The goal is to build gymnastics strength/capacity and maintain or slightly improve other areas.

Warming up for each session is vital for longevity in this sport, you can also use your warm-ups to start to improve any weaknesses you may have.
Click here to learn how to warm up for each session

Monday

Gymnastics Strength:
5 Sets
2 Weighted strict pull-ups
Straight into 3 explosive bodyweight strict C2B

Gymnastics Volume:
50 Strict HSPU for Time
Every time you break 200m Run

Monday Metcon:
5 Rounds
3 Mins work / 3 mins Rest
21 Wall Balls 14/9kg
15 TTB
9 Deadlifts 140/100kg
Max burpees over bar in remaining time

Accessory Lower Body Pump
For Quality
2 Rounds
25 Empty Barbell Good Morning
25 Jumping Barbell Squats
25 Lunges
  Rest 60 seconds

Tuesday

Weightlifting Pressing/Pulling:
1. Build to a Heavy Push Press
2. 5 heavy bent over rows after each set
  Rest as needed between sets

Gymnastics: Complex
4 Sets
10m Handstand walk
1 Strict handstand push-up
1 Wall facing strict handstand push-up
10m Handstand walk
  Rest as needed

Metcon
4 Rounds For Time
6 Sandbag Cleans 70/50kg
12 Burpee Box Overs 24/20inch
18 C2B
Rest 90 seconds

Accessory Shoulder Health
3 Rounds for Quality
8 Cuban Press
15 Bent over rear delt flys
  Rest 90 seconds between sets

Wednesday

Weightlifting Complex
1 Power Snatch
3 Hang Squat Snatch
1 Overhead Squat Snatch
  Build to a max for this complex

Gymnastics Metcon
20 Minute amrap
1 Legless Rope Climb
3 RMU
6 BMU
9 HSPU
12 Pistols
15 GHD Sit-Ups

Scaled option
20 Minute amrap
10 second Rope pull-up hold
10 second ring support hold
10 Second bottom of dip hold
5 HSPU
10 Pistols
10 GHD Sit-Ups

Accessory: Core Compression
2 Rounds
50 V-Ups
50 Tuck-Ups

Thursday

Zone 2 session
5000m Run
10,000m C2 Bike

More information on Zone 2 sessions

Friday

Gymnastics Strength Push
Wall Facing Strict HSPU
E2MOM x 10 (20 mins)
3 Strict Deficit HSPU you choose height
8 Ring Dips

Strength Session:
Back Squat
5 x 3 @ 80%

Big Friday Metcon 

400m Run
21 Thrusters 60/40kg
9 Rope Climbs
400m Run
15 Thrusters 60/40kg
6 Rope Climbs
400m Run
9 Thrusters 60/40kg
3 Rope Climbs

Accessory: Upper Body Pump
3 Rounds for Quality
10 Chin-Ups
15 DB Hammer Curls
20 Empty Barbell Curls
  Rest as needed

Saturday

Gymnastics Muscle Ups Strength
Accumulate 12 Strict Ring Muscle ups in singles with a controlled negative.
Use additional weight if too easy. To scale just perform a negative


Metcon
50-35-20
GHD Sit-Ups
Calorie Row
DB Snatch 30/22.5kg


Accessory: Core Static Holds
Accumulate 3 Minutes in L-Sit position

Sunday

Rest Day