27/08/24 Tuesday Workout of the Day

Warm-Up

For Quality

2 Sets (8 Total Intervals)

40 seconds @ Each Station

20 second Transition

-Line Hops (Lateral + Forward and Back)

-10 Hollow Rocks + Alternating V-Ups

-Inchworm Push-Ups

-Jumping Pull-Up + 3 sec Eccentric

Gymnastics Skill Progression

-Ring Muscle-Up Row

-Toenail Spot Ring Muscle-Up

-Low Ring Banded Muscle-Up

-Low Ring Box Transition Muscle-Ups

"Romano"

6 Sets

18/13 Calorie Echo Bike

15 GHD Sit-Ups

5 Chest 2 Bar

Rest 2:00 between sets

Goal: Complete each set in under 2:30/set, 15:00 working time,

25:00 Total time including rest

Time Cap: 30:00

Stimulus: Gymnastic Conditioning / Midline Emphasis

RPE: 7/10

Level 1:

6 Sets

13/10 Calorie Echo Bike

15 Abmat Sit-Ups

10 Band Assisted Push-Ups

5 Banded Strict Pull-Ups

Level 2:

6 Sets

15/11 Calorie Echo Bike

15 V-Ups

7 Strict Pull-Ups + 7 Strict Ring Dips

Rx+: 

6 Sets

21/15 Calorie Echo Bike

18 GHD Sit-Ups

7 Ring Muscle-Ups

PRVN Recovery #2

1:00 Child's Pose

1:00/1:00 Low Dragon Stretch

1:00/1:00 Scorpion Stretch

:30/:30 Thread the Needle Stretch

5/5 Side Lying Thoracic Rotations

Optional Accessories

For Quality

4 Sets

5 Tempo Strict Pull-Ups 30x3

:20 second Ring Support Hold

10 Dual Dumbbell Zottman Curls 31x1

Tempo = [A][B][C][D]

A = Eccentric

B = Position or change of direction between Eccentric And Concentric

C = Concentric

D = Position or change of direction between Concentric and Eccentric

Eccentric = Muscle Lengthening Under Tension

Concentric = Muscle Shortening Under Tension