Warm-up Drills
I. Run 400-800m or Row 3:00
II. Dynamic Series
III. Mobility
Impact/Focus: Gymnastics Ascension Ladder
15/10 Rounds on the 1:00 athletes will work through the following:
A. 1-2-3-4-5-6-7-8-9-10 … 15 x Handstand Push-ups, Stinkbugs, DB Push Press
B. 1-2-3-4-5-6-7-8-9-10 … 15 x Pull-ups (Strict or Kipping), Ring Rows, Bar Rows
Notes: If an athlete gets to minute five and can not complete the workload in time they will start at 1+1 again for round 6. Reset at the first rung of the ladder each time a workload can not be completed within the time limit.
Post score to comments.
“AKA”
Run 550m
3 Rounds of
10 x Medicine Ball Cleans (20/14lbs)
20 x Abmat Sit-ups
Run 400m
2 Rounds of
10 x Medicine Ball Cleans (20/14lbs)
20 x Abmat Sit-ups
Run 200m
1 Rounds of
10 x Medicine Ball Cleans (20/14lbs)
20 x Abmat Sit-ups
Post scores to comments.
Gymnastic Ascension Ladder:
5/4/3
AKA: 13:58