GYMNASTICS | WEEK 17 | 04/18/2021
Street Parking Gymnastics is posted once a week - on Sunday. These workouts are for those interested in building more strength, stamina, and skill in the gymnastics movements. Add this in wherever makes sense for your schedule.
Depending on where you are adding this in - it can be great for a warm up - or after the main workout. It also goes well combined with an endurance workout, or often Power, Oly, or Butts and Guts!
WARM UP
GYMNASTICS PRESS WARM UP
GYMNASTICS PULL WARM UP
WORKOUT
For completion or as far as you get in 12 Min:
10 Muscle Ups
10 Burpees
8 Muscle Ups
10 Burpees
6 Muscle Ups
10 Burpees
4 Muscle Ups
10 Burpees
2 Muscle Ups
10 Burpees
Muscle ups may be bar or ring. Or a customization of either (see below).
If you complete the whole thing under 12 Min - enter your time. Otherwise call it quits at 12 Min. Enter 12 Min as your score and put total reps in comments.
COACHES NOTES
If you have bar or ring muscle ups - just go for it! This is a total of 30 - so if you even want to cut out the first round of 10 and start with 8 - go for it! You could even lower the reps to 5-4-3-2-1 for the muscle ups if that is more realistic for where you are at right now.
You may also choose to work on your strict muscle ups!
MUSCLE UP
Remember to get a good swing and lead with the hips! Finally pull over/through with a big sit up and press out strong!
If you are still working on this skill - some sub options are banded, jumping, or even feet on the ground/box transition.
We want you to challenge yourself. So don't do a jumping version where you don't have to pull or use proper technique at all. If using leg assistance - use as LITTLE as possible.
If doing rings you will focus on keeping the hands together - pulling all of the way to the rib cage before even thinking about pulling through and coming forward. Catch in a tight position with elbows back. Press out.
CUSTOMIZATIONS
Start at 8 (Eliminate round of 10)
Reduce reps to 5-4-3-2-1
Jumping Muscle Up
BURPEE
You will do 10 burpees between each set of muscle ups. Keep these CHILL so you don't fatigue too much for the next set!
Start standing. Place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Jump up and clap with arms overhead!
You can also sub to "no-push-up" burpees or even do them with your hands elevated on a bench or box if you need to.
4 Rounds (8 Minutes)
30 Seconds V-Ups
30 Seconds Rest
30 Seconds Plank Hold
30 Seconds Rest
Enter total V-Up reps for your score!
V UP
Start in a hollow body position. Lower back is rooted into the floor, belly button drawn in. Squeeze your legs together and raise them a few inches away from the floor. Lift your chest toward the ceiling until your shoulder blades come to hover off the floor. Arms are overhead, biceps by the ears.
From here, raise your torso and your legs at the same time and reach your fingertips toward your toes. Fingers and toes should touch directly above the hips. Lower with control back to the hollow body position.
PLANK
Come into the top of a push up position. Press the ground away from you and try to feel your shoulder blades spreading wide across your back. Shift your weight forward slightly so that your shoulders are just beyond the wrists and you are high up on the balls of your feet.
Squeeze your butt, your thighs, and your abs all at the same time!