Gymnastics Cycle Week 6 - On the minute work and accessories
16 Min OTM
M1: 3 Ball Ups
M2: 3 Dragon Flags (6 second lower)
M3: 8 DB External Rotations
M4: 20m DB Overhead Carry
Conditioning
2 x 7 Min AMREPs
30/24 Calorie Echo Bike
15 Weighted Abmat Sit Up (22.5/15kg)
10m Dog Sled Pull & Push (100/75kg)
Max Burpees onto a plate in the remaining time
1 minute rest between
*Score is total burpees minutes any reps not completed in either AMREP.
Skill & Strength:
15 Min AMREP:
In an unbroken complex
[2 Strict Pull Ups + 3 Toes to Bar + Max Unbroken Bar Muscle Ups]
*The pull ups, toes toes to bar and Bar Muscle Ups must all be completd without coming off the bar. Once you come off the bar, the set is over. You can do the complex as many times as you like in 15 minutes, the goal is maximum total Bar Muscle Ups.
Modification Options:
1. Reduce Pull Ups and Toes to Bar Before
2. Break up the movements and come off the bar. A hips to bar can also be substituted for Bar Muscle Ups
Log all workout results to Beyond the
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