Warm-up Drills
I. Run 400m or Row 500m
II. Coach’s Choice
III. Dynamics & Mobility
Impact/Focus: Gymnastic Skills & Drills Intervals
Every minute on the minute athletes will alternate between the two tasks shown below.
5 Rounds of 1 minute 30 second intervals per the following:
1:30 x Handstand Skills, Drills, Holds or Walks
1:30 x Front Scale (4-6 per leg) + Back Scale (4-6 per leg)
Even Minutes: 20 to 30 seconds of Handstands or Kick-up Practice
Post scores to comments.
“The Freneticist”
For time vs. an 18:00 time cap
30 x Handstand Push-ups
40 x Slamball or 80 x Hammer Strikes
50 x American KB Swings (24/16kg)
60 x GHD/Abmat sit-ups
70 x Burpees
Notes: Scaling for volume would be 10-20-30-40-50 reps respectively; substitution movement options will be Scaled HSPU’s, Stinkbugs and Dumbbell Push Press at 1:1 reps. Additional points of performance will be covered during the whiteboard brief. Compare to scores from “A Classic Romp” via training from 05.12.2023. Link found HERE.
Post scores to comments.
