Barbell Back Rack Lunges
On the 2:30 x 6
Build to a heavy set. Start at 50%
10 Strict Pull-ups
20 Goblet Step Back Lunges (50/35)
30 AbMat Sit-ups
60 Double Unders
10 Tall kneeling DB shoulder press each arm
12 Tall kneeling DB crush grip curls
FOR THE COACH
Today we have a classic full body and primarily gymnastics only conditioning workout. We want to recognize this workout as highly cyclical and should be able to keep moving consistently throughout all 20 minutes. Encourage your athletes to modify so that all movements can be completed in around :60. Athletes should hold DB in goblet position.
Strict Pull Ups | :60 or less.
Alternating DB Lunges | :80 or less. Unbroken.
Abmat Sit ups | :60 or less
Double Unders | :60 or less. 2 sets or less.
The one | Teaching Focus
Range of motion
Today’s teaching focus is a through line across most movements. In the strict pull ups each rep should have the chin over the bar at the top and full extension of the elbow at lockout. In the lunges, the athlete’s knee should make contact with the ground and they should complete each rep by standing tall with the hips and knees fully extended. In the sit ups, the shoulder should make contact with the floor and then pass through the hips.