Gymnastics
Sunday, May 4th, 2025 – Gymnastics
Muscle-Building Strength Work
3 Rounds (Superset style):
Weighted Pull-ups or Strict Pull-ups – 5–8 reps
DB Hip Thrusts – 10 reps with 2-second pause at the top
Straight-arm Lat Pulldown (Band or Cable) – 12 controlled reps
Weighted Pull-ups or Strict Pull-ups – 5–8 reps
DB Hip Thrusts – 10 reps with 2-second pause at the top
Straight-arm Lat Pulldown (Band or Cable) – 12 controlled reps
Strength + Explosiveness
3 Sets (Rest 90 sec between rounds):
6 Slow & controlled Kipping Pull-ups (focus on hip power and flow)
8 Explosive Hip Thrusts (add resistance band or plate for feedback)
10 Slow PVC Passthroughs (active shoulder opening)
6 Slow & controlled Kipping Pull-ups (focus on hip power and flow)
8 Explosive Hip Thrusts (add resistance band or plate for feedback)
10 Slow PVC Passthroughs (active shoulder opening)
Warm Up (5 minutes)
10 Inchworms + Cobra Stretch
10 Glute Bridges
10 Banded Pull-Aparts
10 Hollow Rocks
10 Arch Rocks
10 Glute Bridges
10 Banded Pull-Aparts
10 Hollow Rocks
10 Arch Rocks
Kip Mechanics & Control
EMOM x 5 minutes:
5–8 Controlled Kip Swings (smooth transition between hollow and arch)
3 Kipping Pull-ups or Butterfly Pulls with a pause at top
15 sec Hollow Hold
5–8 Controlled Kip Swings (smooth transition between hollow and arch)
3 Kipping Pull-ups or Butterfly Pulls with a pause at top
15 sec Hollow Hold
WOD (20 minutes)
AMRAP 20 min:
8 Pull-ups (Kipping or Butterfly)
12 American Kettlebell Swings
10 Sit-ups
8 Burpee
8 Pull-ups (Kipping or Butterfly)
12 American Kettlebell Swings
10 Sit-ups
8 Burpee