June 21-25, 2021 K2 Gymnastics WOD

Week 3 Day 1 (20 Minutes)

General Prep:

Gymnastics skills are very complex and you may be a beginner at some things and advanced at others. We encourage you to review the workout, review the movements and challenge yourself daily so you can get stronger and better at gymnastics movements!

Beginner:

  • Mastering each position and focus on time under tension
  • Rest will be as needed 

Intermediate:

  • Beginning to work in strength and skills at lower volume and more rest
  • You will be on a running clock

Rule : If you do not complete your reps before the interval skip the next interval to rest

Advanced:

  • High skill, challenging sets and you move fast
  • You will be on a running clock

Rule : If you do not complete your reps before the interval skip the next interval to rest

————————————————————————————————————————————

Today’s focus is:

  •  Upper body pushing and pulling strength. 

Tissue Prep 

Perform all movements x 30 – 60 seconds per side

  1. Med Trap Smash 
  2. Anterior Delt Smash
  3. Rear Delt Smash
  4. Tricep Smash

Complete:

  1. Shoulder Series #1

————————————————————————————————————————————

Beginner 

A.

Three Sets:

  1. 2 x Wall Walk OR Tuck Box Circle OR Inchworm Walk Out
  1. 30 seconds x Box Tuck Hold OR  Pike Hold  

B.

Two sets:

  1. 30 seconds x Donkey Kick To Box OR  Handstand Kick Up Drill Version 1

C.

Three sets:

  1. 10 x Lean Back Straddle Raise 
  1. 10 x  Straight Leg Balance +  Leg Reach Up

D.

Two sets:

  1. 8 x Dragon Fly
  1. 16 x Hanging Tuck Raise OR V Up

E.

Four sets:

  1. 30 seconds x  Static Hang OR Ring Row

F.

Three sets:

  1. 10 x  Jumping Chest To Bar OR  Ring Row
  1. 5 x /Banded Chin Above Bar Hold + Pull Up OR Negative Chin Up

Intermediate

A.

Every 90 seconds x 3 sets

Both movements to be completed within the 90 second window.

  1. 3 x Wall Walk OR Box Pike Circle

  1. 30 seconds x  Nose To Wall Hold OR Angled Wall Hold

B.

4 Minute EMOM

  1. 30 seconds x Donkey Kick To Wall OR  Donkey Kick To Box
  1. 20 seconds x Crow Hold

C.

Every 45 seconds x 3 sets

  1. 12 x  V Up + Straddle Touch OR Straddle Leg Lift
  1. 6 x Hanging Leg Raise OR  V Up + Straddle Touch OR Straddle Leg Lift

D.

4 Minute EMOM

  1. 6 x  Strict Ankle To Bar OR  Strict Knee To Elbow +  L Negative OR  Dragon Fly
  1. 20 x Hanging Leg Raise OR Kipping Knee To Chest

E.

Every 75 seconds x 4 sets

  1. 6 x Chin Above Bar + Negative Pull Up OR  Negative Chin Up OR Jumping Chest To Bar x 12

F.

Every 75 seconds x 3 sets

Both movements to be completed within the 75 second interval

  1. 10 x  Kipping Pull Up OR Banded Pull Up OR Jumping Chest To Bar
  1. 20 seconds x Chin Above Bar Hold OR  Box Assisted Banded Chin Above Bar

Advanced

A.

3 EMOM

  1. 3 x  Wall Walk + 30 seconds x Nose To Wall Hold

B.

Every 45 seconds x 2 sets

  1. 30 seconds x Free Standing Donkey Kick OR Donkey Kick To Wall
  1. 20 seconds x Headstand OR  Crow Hold

C.

Every 30 seconds x 3 sets

  1. 6 x Straddle Up To Bar OR  Strict Knee to Elbows + L Negative 
  1. 6 x  Strict Toes To Bar OR Strict Ankles To Bar

D.

4 Minute EMOM

  1. 8 x Candlestick Press OR Tuck Bar Lever
  1. 20 x Kipping Toes To Bar OR  Single Leg Toes To Bar

E.

4 EMOM

  1. 10 x  Strict Pull Up OR Banded Pull Up OR  Negative To Half Way + Pull Up

F.

3 Minute EMOM

Both movements to be completed within the minute

  1. 15 x Butterfly Chest To Bar Pull Up OR Kipping Pull Up

  1. 20 seconds x Chin Up Hold

Week 3 Day 2 (20 Minutes)

General Prep:

Gymnastics skills are very complex and you may be a beginner at some things and advanced at others. We encourage you to review the workout, review the movements and challenge yourself daily so you can get stronger and better at gymnastics movements!

Beginner:

  • Mastering each position and focus on time under tension
  • Rest will be as needed 

Intermediate:

  • Beginning to work in strength and skills at lower volume and more rest
  • You will be on a running clock

Rule : If you do not complete your reps before the interval skip the next interval to rest

Advanced:

  • High skill, challenging sets and you move fast
  • You will be on a running clock

Rule : If you do not complete your reps before the interval skip the next interval to rest

————————————————————————————————————————————

Today’s focus is:

  •  Upper body pushing and pulling strength. 

Tissue Prep 

Perform all movements x 30 – 60 seconds per side

  1. Lat Smash
  2. PVC Passthrough
  3. Barbell Grip Smash
  4. Banded Tricep Stretch
  5. PVC Lat Stretch

————————————————————————————————————————————

Beginner 

A.

One set:

  1. 60 seconds x Elevated Ring Row OR Tempo Ring Row

B.

Accumulate 20 Reps of whatever exercise is best for you:

Level 1 –  Negative Chin Up + Half Pull Up

Level 2 – Negative To Half Way + Pull Up

Level 3 –  Chin Above Bar + Negative Pull Up  

Level 4 – Scap + Half Pull Up

Level 5 – Ring Row if performing ring rows do 25 and make these SLOW.

C.

Four sets:

  1. 5 x Chin Above Bar + Negative Pull Up  
  2. 5 x Hand Release Push Up
  3. 10 seconds x Ring Support Hold

Three sets:

  1. 10 x DB Close Grip Press
  2. 3 x Weighted Chin Above Bar + Negative Pull Up  

One set:

  1. 60 seconds x Banded Tricep Extension 
  1. 90 seconds x Ring Row + Muscle Up Transition
  1. Rest x 90 seconds
  1. 60 seconds x False Grip L Sit Pull Up –  even if you keep feet on ground
  1. Rest x 60 seconds
  1. 30 seconds x Jump To Catch RMU Drill

Intermediate

A.

Accumulate 10 x False Grip L Sit Pull Up

B.

Every 30 seconds x 4 sets

  1. 2 x False Grip L Sit Pull Up
  1. 3 x Jump To Catch RMU Drill OR Banded L Sit RMU Drill
  1. 4 x  Ring Dip OR Kipping Ring Dip

C.

6 Minute EMOM

  1. 30 seconds x Supported Shoulder Stand OR  Tuck Rock On P Bar
  1. 5 x Negative Chin Upadd weight if you can

D.

One set:

  1. 60 seconds x Ring Dip OR Kipping Ring Dip OR Ring Support Hold

Choose your muscle up level*

Then complete:

  1. 90 seconds x max reps
  2. Rest x 90 seconds
  3. 60 seconds x max reps
  4. Rest x 60 seconds
  5. 30 seconds x max reps

*Muscle Up Progression*

  1. False Grip L Sit Pull Up
  2. Jump To Catch RMU Drill
  3. Banded L Sit RMU Drill
  4. Bent Leg Box RMU Drill
  5. Straight Leg Box RMU Drill
  6. Hip Pop RMU Drill
  7. Kipping Ring Muscle Up

Advanced

A.

Accumulate 15 x False Grip L Sit Pull Up

B.

Every 20 seconds x 4 sets

  1. 3 x False Grip L Sit Pull Up
  1. 3 x Kipping Ring Muscle Up OR Straight Leg Box RMU Drill 
  1. 6 x Ring Dip OR Kipping Ring Dip

C.

6 Minute EMOM

Minute 0,2,4:

  1. 3 x Kipping Ring Muscle Up OR Straight Leg Box RMU Drill 

  1. Ring Dip OR Kipping Ring Dip

Minute 1,3,5:

  1. 5 x Weighted Pull Up OR Strict Pull Up

D.

One set:

  1. 60 seconds x Ring Dip OR Kipping Ring Dip OR Ring Support Hold

Choose your muscle up level*

Then complete:

  1. 90 seconds x max reps
  1. Rest x 90 seconds
  1. 60 seconds x max reps
  1. Rest x 60 seconds
  1.  30 seconds x max reps

*Muscle Up Progression*

Banded L Sit RMU Drill

Bent Leg Box RMU Drill

Straight Leg Box RMU Drill

Hip Pop RMU Drill

Kipping Ring Muscle Up

Week 3 Day 3 (20 Minutes)

General Prep:

Gymnastics skills are very complex and you may be a beginner at some things and advanced at others. We encourage you to review the workout, review the movements and challenge yourself daily so you can get stronger and better at gymnastics movements!

Beginner:

  • Mastering each position and focus on time under tension
  • Rest will be as needed 

Intermediate:

  • Beginning to work in strength and skills at lower volume and more rest
  • You will be on a running clock

Rule : If you do not complete your reps before the interval skip the next interval to rest

Advanced:

  • High skill, challenging sets and you move fast
  • You will be on a running clock

Rule : If you do not complete your reps before the interval skip the next interval to rest

————————————————————————————————————————————

Today’s focus is:

  •  Upper body pushing and pulling strength. 

Tissue Prep 

Perform all movements x 30 – 60 seconds per side

  1. Tricep Smash
  2. Banded Lat Stretch
  3. PVC Lat Stretch
  4. Rear Delt Smash
  5. T Spine Opener With KB or Barbell

Complete: 

  1. Shoulder Series # 2 

————————————————————————————————————————————

Beginner 

A.

Three sets:

  1. 15 x  Pike Push Up OR  L Sit Press 
  1. 30 seconds x Angled Wall Hold OR Box Tuck Hold

B.

Accumulate 20 reps of one of these:

Level 1 –  Box DB Deficit Pike Push Up

Level 2 –  Pike Push Up

Level 3 –   L Sit Press 

Take your time here and challenge yourself to do the harder level. If you are doing L Sit Press make the weight so heavy you can only get three at a time. 

C.

One set of:

  1. 60 seconds x Max reps of Pike Push Up OR  L Sit Press 

D.

Three sets:

  1. 15 x DB Push Press

E.

Three sets:

  1. 10 x Negative + Knee Push Up OR Close Grip DB Floor Press
  1. 20 seconds x Bottom Push Up Pulse OR Bottom Push Up Hold

Intermediate

A.

6 EMOM

  1. 5 x Weighted Deficit Negative HSPU OR Negative Handstand Push Up OR  Box DB Deficit Pike Push Up
  1. 5 x Kipping Handstand Push Up OR Banded Handstand Push Up

B.

Every 20 seconds x 4 minutes 

  1. 1 – 2 Handstand Push Up OR Kipping Handstand Push Up  

C.

One set:

  1. Max Reps x Box DB Deficit Pike Push Up OR  Pike Push Up OR  L Sit Press 

D.

3 EMOM

  1. 15 x DB Push Press

E.

6 EMOM

  1. 30 seconds x Tempo Ring Dip OR  Banded Dip OR Jumping Dip + Banded Tricep Extension
  1. 20 seconds x RIng Bottom Dip Pulse OR  Bottom Push Up Pulse

Advanced

A.

4 Minute EMOM

  1. 10 x Handstand Push Up OR Kipping Handstand Push Up OR Banded Handstand Push Up
  1. 35 seconds x  Nose To Wall Hold

B.

Every 20 seconds x 4 minutes 

  1. 1 x Weighted Deficit Negative HSPU OR Negative Handstand Push Up 

C.

One set of Max reps:

  1.  Handstand Push Up OR Kipping Handstand Push Up OR Banded Handstand Push Up

D.

3 EMOM

  1. 12 x Kipping Handstand Push Up OR Banded Handstand Push Up

Add a 4’’deficit

E.

6 EMOM

  1. 10 x Tempo Ring Dip OR Ring Dip OR Kipping Ring Dip
  1. 15 x RIng Bottom Dip Pulse OR  Bottom Push Up Pulse

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