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19/09/24 Thursday Workout of the Day

Warm-Up

4 Sets, Through

:20 seconds on, :10 seconds off

- Hollow Rocks

- Scapular Pull-Ups


Gymnastic Skills and Progressions



"Hakuna Matata"


For Time:

Every 8:00 x 3 Sets

18m Handstand Walk

30 Abmat Sit-Ups

15 Strict Pull-Ups

9m Handstand Walk

20 V-Ups

10 Strict Pull-Ups


Goal: 4:45-6:15

Score: Total Working Time

RPE: 8/10


Rx+:

As Above


Level 2:

For Time:

Every 8:00 x 3 Sets

8m Handstand Walk

30 Abmat Sit-Ups

10 Strict Pull-Ups

4m Handstand Walk

20 V-Ups

5 Strict Pull-Ups


*Handstand walk can be with assistance


Level 1:

For Time:

Every 8:00 x 3 Sets

3 Wall Walks

30 Abmat Sit-Ups

10 Strict Banded Pull-Ups

2 Wall Walks

20 V-Ups

5 Strict Banded Pull-Ups


PRVN Recovery #2


Optional Accessories

3-4 Sets, For Quality 

10 Weighted Russian Twists

 
 
 

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