Category Archives: G

Gymnastic Movement

Kipping Core Work then Pushups, V-Ups and Pullups

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This is the best tutorial I found on the kipping pullup and this is the best tutorial I have seen on bar muscle ups and how to use the core to get the kip.

Part A: For time:  200 Double Unders,

Part B: Then 30 seconds for 10 minutes do 20 seconds alternating each of the following:

  • Hollow Hold with PVC bar in hands
  • Superman Hold with PVC bar in hands

Hold the PVC pipe as if you are hanging from a pullup bar.  Arms locked out overhead the whole time you are holding.

Part C:  Finally an AMRAP in 10 minutes:

  • 15 x Pushups
  • 10 x V-Ups
  • 5 x Strict (or kipping if you want to practice) Pullups

Results: New PR for Double Unders, 106 unbroken in around 58 seconds. All 200 in 2:40.  For the AMRAP did 6 rounds plus 15 Pushups, 10 V-Ups.

Push Press then an AMRAP of Burpee Pullups, Dips and Pistols

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Not for time, Push Press:

  • 5 x 30kg
  • 5 x 40kg
  • 5 x 50kg
  • 3 x 55kg
  • 3 x 55kg
  • 3 x 55kg
  • 5 x 40kg

Then AMRAP in 12 minutes

  • 12 x Burpee Pullups
  • 9 x Dips
  • 6 x Pistol Squats (3 per leg)

Results:  4 rounds plus 12 Pullups, 9 Dips and 5 Pistols.

Pullups and Bench then a Core Building GWOD

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EMOM for 10 Minutes

  • Odd Minute:  5 x Weighted Pullup
  • Even Minute:  5 x Body Weight Bench Press

Then a gymnastics WOD for quality:

  • 50 Hollow Rocks
  • 1 Minute Handstand Hold
  • 50 Superman Rocks
  • 1 Minute L-Sit

Rest as necessary.

Results:  Could only finish 4 Pullups in the minute for the last 2 rounds, used 15kg.  For the L-Sit, broke it into 6 x 10sec/30sec rounds.  For the Handstand hold did 2 x 30 sec holds.

Dumbbell Press then Pull Ups, Lunges and Burpees plus HSPU, Front Squats and Burpees

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A. Not for time perform 4 sets of:

  • 8 x Single Arm Press each arm (use only one dumbbell)
  • Rest 2 minutes

B.  AMRAP in 7 minutes of:

  • 5 Pull Ups
  • 10 Alternating Overhead Reverse Lunges (30kg Barbell)
  • 10 Burpees Over the Barbell

C.  AMRAP in 7 minutes of:

  • 5 Handstand Pushups
  • 10 Front Squats (43kg)
  • 10 Burpees Over the Barbell

Results:  Part A:  18kg Dumbbell.  Part B:  3 rounds plus 5 Pullups and 10 Lunges.  Part C:  2 rounds plus 5 HSPU and 10 Squats.

Weighted Pullups, Dips, then Cindy

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Every minute on the minute, perform two 9 minute rounds of  following rep scheme 5-4-3-2-1-2-3-4-5.

  • First round: Weighted Pullups (complete all 9 sets with the above rep scheme before moving to dips)
  • Second round: Weighted Dips

Rest 2 minutes between rounds.

Then do Cindy… AMRAP in 20 minutes of:

  • 5 x Pullups
  • 10 x Pushups
  • 15 x Air Squats

Results: Both Pullups and Dips @ 15kg.  Cindy;  14 rounds plus 5 Pullups, 10 Pushups and 5 Squats (Totals:  75 Pullups, 150 Pushups, 215 Squats). HR max = 164 / ave = 151…interesting that without kipping pullups heart rate can’t get very high (waiting for arms to recover).