Floor Press: Work up a 1RM. Rest 2:00
Beginner: Heavy set of 5.
Minute 1: 2 Rope Climb
Minute 2: 8/5 Handstand Push-ups
Minute 3: 12 Hollow Rocks
Minute 4: 15 Goblet Squats (53, 35)
Minute 5: 40s Assault Bike, Ski Erg, Farmer Carry, or Burpees
Rx+:(Legless Rope Climb) (Strict HSPU) (10 Alt. Pistols for Goblet Squats. add weight if needed)
L2: (1 Ground to standing with rope + 8 Ring Rows) (10 Box Push-ups) (35, 25)
L1: (8 Ring Rows) (10 Strict Neutral Grip DB Press @moderate) (30, 20)
– Strength: If floor press max is more than your close grip bench press then you need to work on using your legs more with your bench press. These are great for enhancing lockout so make sure you keep elbows and have a spot.
– Metcon: Gymnastics EMOM today. There are multiple option based off ability, but none of this workout should take more than 30s to complete otherwise you need to scale further. Overall, the intent is to get gymnastics volume while heart-rate is slightly elevated.