Category Archives: G

Gymnastic Movement

Pullups, Cable Pull Downs and Handstand Platewalks

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5 rounds for form and balance

Then every 30 seconds for 10 minutes

  • 2 x Chest to Bar Pullups (kipping)

Then every 3 minutes for 9 minutes

  • 10 x Narrow Grip (shoulder width) Cable Pull Downs @ 80lbs

Then 3 rounds of

  • 6 x Handstand Plate Walks
  • 10 x Bar Reverse Rows

Results: Nice easy Sunday afternoon gymnastics session.

Strict Press then Gymnastics Work

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8 rounds of

  • 3 x Strict Press @ 80% of 1RM

Then spend 15 minutes working on

  • Press to Handstand from Frogstand (against wall)

Then EMOM for 10 minutes

  • 1 x Wall Walk
  • 5-10 second Wall Facing Handstand Hold

Then 3 rounds of

  • 10 x Single L-Sit Lifts with hands on floor and raising butt off the floor (r+l=1rep)

Results: Used 120lbs for the Strict Press. Got around 8 full presses to handstand (and a lot of half attempts 😒).

Hotel Pullup WOD

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6 rounds

  • 10 x Strict Pullup
  • 10 x Strict Weighted Pullups
  • 10 x Strict Narrow Grip
  • 10 x Strict Wide Grip
  • 5 x Commando L
  • 5 x Commando R

Then 5 rounds of

  • 10 x Cable Pulldowns @ 120 units

Then 5 rounds

  • 5 x Tempo Knees to Chest

Results: For the Pullups broke all rounds except the last two into 5+5. Cable Pulldowns with the machine in the hotel gym.

Pullups, HSPU and Barbell Rows the Core Work

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3 rounds of

  • 6-8 x Weighted Pullups @ 6kg

Then EMOM for 8 minutes alternate (4 rounds each)

  • Even – 3-5 x Deficit Handstand Pushups
  • Odd – 6-8 x Barbell Bent Rows @ 135lbs

Then 3 sets, rest 2 minutes between each set…

  • 3 x Single Leg V-Up (r+l=1rep)
  • 3 x V-Up
  • 3 x Laying Windshield Wipers (r+l=1 rep)
  • Repeat for 3 rounds

Results: Pullups 8-7-6. Bent Rows and HSPU 8/5-8/5-8/4-8/3. Tough core workout!

Pullups and Muscle Ups then Frog Stand, Curls, Ring Rows and HSPU

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2 rounds of max unbroken (rest 2 minutes between rounds)

  • Strict Pullups

Then accumulate

  • 30 x Jumping Bar Muscle Ups

Then for time

  • 100 x Ring Rows
  • Every time you break do 3 x Handstand Pushups

Then 3 rounds

  • 30 second Frog Stand Hold
  • 15 x DB Curls @ 10kg per Hand

Then 3 rounds

  • 30 second Frog Stand Hold
  • 10 x DB Curls @ 10kg per Hand

Results: Pullups 10 and 8 😞. Jumping MU with 4 risers. Rows. in 12:53.