GYMNASTICS | WEEK 21 | 05/16/2021
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 PULL WARM UP
GYMNASTICS PRESS WARM UP
WORKOUT
12 Min EMOM
(Every Minute on the Minute for 12 Minutes)
MIN 1:
6 KIP SWINGS
6 KIPPING PULL UPS
MIN 2:
HANDSTAND HOLD PRACTICE
Extra Challenge: 6 KIP SWINGS + 2-4 BAR/RING MUSCLE UPS
COACHES NOTES
Handstand hold can be against the wall or free standing. If you are just getting comfortable with inversions, try going into a pike hold with your feet up on a box.
If you are unable to do 6 pull ups - lower the number - even if it's just 1 (or just an attempt).
KIP SWING
Start hanging on the bar with your body active and your shoulders pressed down away from your ears. Initiate the swing by pressing into the bar as you squeeze your abs then pull against the bar as you squeeze your butt. Focus on swinging from the shoulder. Pull your chest THROUGH and then press down and tighten into a hollow position. Keep the legs and arms straight. Hands and feet move together.
KIPPING PULL UP
Start by using the same kip swing that you just practiced. Then when you're ready to make your attempt at the pull up, you'll wait until you're in your hollow position - torso behind the bar, feet in front. From here, you'll continue pressing down into the bar as your body rises. Then you'll squeeze your butt hard and fast as you pull your chin up and over. With your chin above the bar, make sure your feet are in front of you then push your chest away from the bar. As you travel down and under the bar, let your feet swing back so that you're in the arch position. Then you would press into the bar back into the hollow position for the next rep.
CUSTOMIZATIONS
Fewer reps
Banded Kipping Pull Ups
Jumping Pull Ups
HANDSTAND HOLD
Kick up and hold for as long as you can. When you fall - take a second and then kick back up again. Keep the belly tight and butt squeezed. Splay your fingers and use them to help balance. Be locked out but also allow a little give here and there if it helps you to balance.
Tuck your chin as much as you are comfortable. Start by looking at the heel of your hand instead of your fingertips.
If you are unable to hold a handstand for more than a second or 2 - or not at all - that's ok!! You can practice holding against the wall. Try pulling one foot off of the wall, and then the other. See if you can get a few moments without either foot touching!
CUSTOMIZATIONS
Kick up to wall
Pike Hold on Box
15 MIN AMRAP
(As Many Rounds and Reps as Possible in 15 Min)
12 Jump overs
6 Strict Pull Ups
3 Wall Walks / 30 Foot HS WALK
Score: Total Number of Completed Rounds + any Additional Reps
COACHES NOTES
Even though this is an AMRAP, focus on controlled movement. Keep your core tight on the wall walks and pull ups. Keep the pull ups strict!
If you aren't able to jump right now, do slow down / fast up air squats.
Use a band on the strict pull ups if you need to switch to a jump + slow lower - or - slow lower supine row.
You can sub 15 handstand (against the wall) shoulder taps for the handstand walk or wall walk.
JUMP OVER
Use a bench, box, hamper, balance a pvc off the edge of a box or use whatever you can find and jump over it! For the men, use 22-24in height. 18-20in for the women. Remember to practice a soft landing and keep your knees from caving in on both the jump and the landing.
CUSTOMIZATIONS
Slow Down + Fast Up Air Squat
Step Up and Over
STRICT PULL UPS
keep your whole body engaged and avoid using any momentum or swing. Grip the bar slightly wider than shoulder width and draw your shoulders down away from your ears. Arms should be completely straight. Squeeze your belly, your butt and your legs to create a tight position. Pull your body up until your chin is above the bar. Lower with control until arms are straight.
CUSTOMIZATIONS
Jump + Slow Lower Pull Ups
Banded Strict Pull Ups
Slow Lower Supine Row
WALL WALK
Set up in the bottom of a push up with feet against the wall. Walk your feet up the wall as you press to the top of a push up then back toward the wall. Keep your belly tight and do not overarch you back. Touch your chest to the wall then walk your hands out and feet down to the floor. Focus on always pushing the floor away from you.
Don't slide or flop!
CUSTOMIZATIONS
Against the Wall Handstand Shoulder Taps