WARM UP
WORKOUT
This workout is the first workout from the new "SP Gymnastics EMOM Program" - one of the new series you will be able to find on the new my.streetparking.com logging platform. COMING VERY SOON!
This series is a collection of 20 workouts designed to challenge and improve higher skill gymnastics in an EMOM format.
For those who have developed skills like kipping pull ups, handstand push ups, or muscle ups, these workouts are a great way to apply your technical skills in a workout setting.
These workouts are designed to be done in order - for best results - but may also be mixed in out of order if you find a few favorites!
WARM UP
GYMNASTICS PULL WARM UP
WORKOUT
EMOM 9 Minutes (Every Minute on the Minute for 9 Minutes)
3 Strict Pull Up
5 Kipping Pull Up
Customize to:
1-2 Strict Pull Ups
2-3 Kipping Pull Ups
or
2 Banded Strict Pull Ups
2-3 Kipping Pull Ups
Score: Total Strict Pull Ups (or Customization)
Score: Total Kipping Pull Ups (or Customization)
Goal:
Goal 1: 9-27 Strict Pull Ups or Customization
Goal 2: 18-40 Kipping Pull Ups or Customization
**Prioritize good movement over high rep counts.
COACHES NOTES
This EMOM is put together to first tax your strength before you use the kip. This will improve your overall pull up stamina by working both strength and then getting more reps using the assistance from the hips.
Ideally this would be done as a complex without coming off of the bar. If you need to come off of the bar between the more strict movement and the kipping movement - keep the break as short as possible. Would prefer less reps - unbroken than a bunch of breaks within any given set. Don't be afraid to adjust on the fly in the middle of the EMOM if you need to.
Focus on coming to a fully open position at the bottom of every rep - and pull the chin clearly over at the top. You could do these with either gymnastics kip or butterfly (we suggest gymnastics) - but really whatever version you would like to work on is great.
If you need to customize the strict pull ups - go with banded or jump and slow lower! If you need to customize the kipping pull ups, we love the single leg jumping kipping pull up!
Core Finisher
3 Rounds
30 Seconds (per side) Side Elbow Plank
12 Alternating Deadbug
12 Alternating/Knees Elevated Bird Dog
COACHES NOTES
For the core finisher - the focus is not on speed but holding solid positions and moving with intent.
The new SP logging system is coming soon! Once it is here you will find all of your favorite weekly accessory programs and Street Parking Extra Programs under "Extra Programs" and put together as series that you can follow at your own pace!
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
7 Minutes for Handstand Walk Practice
Handstand Walk Pyramid in 5-ft Increments:
5-10-15-20-25-20-15-10-5
*Don't move to the next distance until you've achieved the one you're on
COACHES NOTES
So the way this one works is you'll kick up and walk 5 feet on your hands, then come down. Reset and walk 10 feet. Reset and walk 15 feet. If you fail a distance, you must stay at and successfully complete that distance until you can proceed to the next distance. Rest as needed between attempts.
Get as far in the pyramid scheme as you can in 7 minutes. If you make it back to the second 5-foot distance before 7 minutes are up, start working back up to 25!
Your score is how many feet you accomplish in the pyramid within the 7 minutes (not including failed attempts). So if you finished the second 20-foot distance, your score is 95 feet!
If increasing by 5 feet at a time is too challenging - you can switch it to 3-6-9-12-15, etc. You can also swap each 5-foot increment handstand walk for 10 shoulder taps (from a plank, pike on a box, or the wall). So the 5-foot walk would be 10 taps, the 10-foot walk would be 20 taps, etc.
For the walks, remember to continue pressing through your shoulders into the floor and to stack your hips above or slightly ahead of your shoulders. Squeeze your belly, butt, and thighs. Do your best to keep your legs long and together.
9 Minute AMRAP
(As Many Rounds and Reps as Possible in 9 Minutes)
3 Toes to Bar
2 Pull Ups
1 Pull Over
**Unbroken sets if possible!
COACHES NOTES
Shoot for doing all three movements - all six reps - without dropping down from the pull up bar. If that's too much, shoot to do each movement set unbroken (so all 3 T2B, drop down, all 2 pull ups, drop down, 1 pull over).
Toes to bar starts with you hanging from the bar with hands slightly wider than shoulders, shoulders drawn down away from your ears and arms straight. Think about pushing the bar out in front of you so your shoulders travel back behind the bar as you raise your toes up to touch bar between your hands.
If you don't have a pull up bar, sub with V-Ups.
Or, modify to Knee-Ups, Supine Toe Touches or regular sit-ups if you need to!
For the pull ups you may do strict, kipping/butterfly, jumping, or ring/trx row. You may also do a row with the bar in the rack OR do a bent over row if none of those other options are available.
Whatever you choose make sure that you start all the way at the bottom and either get the chin over or pull the chest all the way up at the top!
For the pullover, begin hanging from your bar, with hands gripping right outside the shoulders. Do a pull-up and hold your chin up above the bar. Keeping your chin above the bar, use your abs and hip flexors to lift your legs towards the ceiling. Continue lifting your legs as you rotate backwards around the bar, shifting your hips towards the back of the bar. Press your hands into the top of the bar as you rotate over and lift your shoulders until you lock your elbows out over the bar.
If you need a sub for the pullover, do a tuck or L-sit pull up where you tuck your knees up to your belly or extend your legs out in front of you as high as you can, then do a pull up!
If you're unable to do an unassisted pull up, add a rep to whatever pull up variation you're doing so it's 3 T2B + 3 pull ups!
IN ALTAP (As Little Time as Possible)
Accumulate 3 Min in a Hollow Hold
COACHES NOTES
Your score is however long it takes for you to accumulate 3 minutes in a hollow body hold! So the longer your sets and shorter your rests, the better your score!
For the hollow hold, you'll start lying on your back with your arms extended overhead and legs long and together in front of you. Press your low back into the ground by squeezing your abs. Let your legs and upper back lift from the floor.
Hold this position for as long as you can. Rest as needed between accumulations.
The new SP logging system is coming soon! Once it is here you will find all of your favorite weekly accessory programs and Street Parking Extra Programs under "Extra Programs" and put together as series that you can follow at your own pace!
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
Every Minute on the Minute for 6 Minutes
(On Bar or Rings)
3 Ring or Bar in Rack Rows
3 Low Transitions
3 Jumping Ring or Bar Dips
COACHES NOTES
The idea here is to break the muscle up into its three main parts - the pull up, the sit up, the press up.
Ideally for each movement, the feet should be directly beneath the rings BUT if you need to for the rows, you can step your feet back slightly to make them more accessible.
MOVEMENT DESCRIPTIONS
Make sure to pull your chest all the way up to the rings for the rows and then reach a full elbow lockout at the bottom of each rep.
For the low ring transitions, keep your feet under the rings and lower your body by bending at the knees and allowing them to shoot out over your toes (you may need to lift your heels up to make this happen). Lie back until your elbows lock out and keep a little bend in your hips. Using your feet to press into the ground, squeeze your butt and drive your hips up toward the rings. As your body elevates, pull your chest to the rings as you pull them in towards your sides. As your hands get close to your sternum, sit up hard and fast to "transition" to above the rings. Catch yourself with your chest proud and your shoulders at or just below the tops of the ring, making sure to pull the rings in close to your rib cage. Then lie back into the start position for the next rep.
If you're using a bar in the rack, the same idea applies. Your goal is to "transition" from below the bar to above the bar using your hips and a hard pull + sit up. You may need to jump a little to move above the bar since it won't move like the rings will.
For the jumping dips, you'll start from the last transition rep. With your feet grounded, you'll press into the ground to assist you in completing a press up into elbow lockout. Then lower yourself back down to the top of the rings/bar, touch your feet to the ground, and repeat.
For Time but also For Quality
3 Muscle Ups
30 Toes to Bar
3 Muscle Ups
60 Hollow Rocks
3 Muscle Ups
90-ft Handstand Walk
3 Muscle Ups
60 Supermans
3 Muscle Ups
30 Push Ups
3 Muscle Ups
COACHES NOTES
This one is only for time so that you have something to score. Don't move poorly to get a better score. Just move through it and have fun!
If 3 muscle ups are too many, reduce the reps to 1 or 2. Or only do every other set of muscle ups. If you need a sub for Muscle Ups, do a Low Transition into a Dip - which is basically a jumping ring or bar muscle up! If you're having trouble with that, you can do pull ups or chest to bar pull ups!
MOVEMENT DESCRIPTIONS
Toes to bar starts with you hanging from the bar with hands slightly wider than shoulders, shoulders drawn down away from your ears and arms straight. Think about pushing the bar out in front of you so your shoulders travel back behind the bar as you raise your toes up to touch bar between your hands.
If you don't have a pull up bar, sub with V-Ups.
Or, modify to Knee-Ups, Supine Toe Touches or regular sit-ups if you need to!
For the hollow rocks you will drive your low back into the mat and place your hands above your head and straighten your legs. From here you will rock, keeping your entire spine in contact with the ground by pulling the abs in.
If you cannot hold this position, or have a hard time keeping your back glued to the ground, you may bend the knees more. This would be ideal over not having your back fully on the mat.
If you need a sub for HS walk, you can do 90-ft Bear Crawls or 7 wall walks.
For the supermans, start lying on your belly with your arms extended overhead and legs straight and squeezed together. Squeeze your belly, butt, and thighs. Lift up and long so that your feet, knees and chest raise up from the ground. Then relax back to the ground and repeat.
For the push up, squeeze your butt, your thighs and your belly. No sagging hips or snaking. Keep your elbows within 45 degrees to the body as you lower your chest and thighs to make contact with the floor. Lock the elbows out fully at the top.
You may swap out knee or elevated push ups!
The new SP logging system is coming soon! Once it is here you will find all of your favorite weekly accessory programs and Street Parking Extra Programs under "Extra Programs" and put together as series that you can follow at your own pace!
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 LOWER BODY WARM UP
GYMNASTICS PRESS WARM UP
WORKOUT
PART 1
Tabata 8x 20-sec ON 10-sec OFF
Top-of-Box Pistols
*Alternate the working leg each round - So, Round 1 is Right Leg only, Round 2 is Left leg only, etc.
COACHES NOTES
Top of box pistols (or single leg squats) allow the non working leg to drop a bit more than if you were on the ground. This allows you to focus on the working leg - keeping the heel rooted and finding stability. This can be on a box or even a stack of bumper plates - something like that.
There's no score for this one because we want you focusing on moving well and under control rather than getting as many reps as you possibly can.
TOP OF BOX PISTOL
Start standing on top of a box or stack of plates with one foot on the edge of the box and the other "dangling" off the side. Reach forward with your arms as you send your hips back and lower down on the supported leg. Keep your weight spread evenly over your entire foot - don't let your heel lift up! Keep the non-supported elevated just enough in front of you to keep the heel from touching the floor. as you lower. Once your hip gets below the knee of the squatting leg, drive through the heel to come to standing at the top of the box.
PART 2
On a 5 Min Clock
Superman Hold
*Every time you break, do 2 Wall Walks
COACHES NOTES
Score is # of times you break (So LOWER scores are the goal!)
Stay elevated in the hold for as long as you can muster. If your chest and/or feet touch to the floor, complete 2 wall walks. Try to get right back into the hold so that you're working for the entire 5 minutes!
SUPERMAN HOLD
Start lying on your belly with your arms extended overhead and legs straight and squeezed together. Squeeze your belly, butt, and thighs. Lift up and long so that your feet, knees and chest raise up from the ground.
WALL WALK
Start in the bottom of a push up with the feet against the wall. You will start walking the feet up the wall and press up to the top of the push up and walk your hands back. Keep the belly tight - no sagging hips! Ideally you will walk all of the way back to the wall until the chest touches. Then you will walk the hands back out away from the wall and walk the feet down the wall. No Slamming or sliding down!
If doing full on wall walks is not comfortable for you yet - you may choose to go only part of the way up and come down. You may also scale to pike on the box ups (raise the number if these are fast for you) or even inchworms!
For the pike up on the box version you will start in the top of a push up position with the feet on a bench or box. You will walk the hands back toward the box as the hips go up until you are in a 90 degree pike position at the top. You will then walk yourself back out.
PART 3
5 Rounds for Quality
10 Dips
20 V-Ups
1 Minute Forearm Plank
Score is Time but still FOR QUALITY
COACHES NOTES
The number of dip reps is pretty high considering it isn't a movement we program often. You should be getting those 10 reps done in a minute or less so definitely reduce the reps to whatever you can accomplish in that time. You can swap v-ups for 20 alternating v-ups if those become too challenging.
DIP
The dips can be on rings, stationary, or box/bench dips! If you choose rings or stationary, they can be either kipping or strict! Be sure you lock out at the top of dip keeping the torso upright, placing majority of the work load in the chest and triceps and not on the shoulders. Make sure the elbows go back and don't flare out. Get the shoulder lower than the elbow at the bottom. Dips may be strict, kipping, banded, or even slightly leg assisted. We don't recommend a slow lower dip in for time workout. You can even dip between two benches/boxes/countertops if you want!
V-UP
Lie on your back with arms stretched overhead, shoulders away from ears. Squeeze your legs together. Come into a hollow body position by raising your legs and shoulders a few inches from the floor. Pull your bellybutton down toward the floor until you feel your lower back pressing into it. Raise your chest and legs up high and then toward one another at the same time until you can touch your toes, then lower back to hollow body.
FOREARM PLANK
Prop yourself up onto your elbows with you butt, belly, and knees squeezed tight. Think about pressing your shoulder blades apart from each other so your chest doesn't "sink". If you are unable to hold a minute unbroken, it may be broken up. Focus on keeping the shoulders, hips, and heels in line!
The new SP logging system is coming soon! Once it is here you will find all of your favorite weekly accessory programs and Street Parking Extra Programs under "Extra Programs" and put together as series that you can follow at your own pace!
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
WORKOUT
Part 1
Every 20 Sec for 8 Min (24 Rounds)
1-2 Toes to Bar
COACHES NOTES
If you have 1 T2B but struggle to string together 2, your goal today should be to fight for that second one. Even if that means just "going for it" but missing.
If you have 2 T2B consistently, your goal is to string together 2 unbroken every round.
TOES TO BAR
Start hanging from the bar with hands slightly wider than shoulders, shoulders drawn down away from your ears and arms straight. Think about pushing the bar out in front of you so your shoulders travel back behind the bar as you raise your toes up to touch bar between your hands.
If you don't have a pull up bar, sub with 3-4 V-Ups.
Or, modify to Knee-Ups, Supine Toe Touches or regular sit-ups if you need to!
Part 2
Get as far as you can in 7 min
2 HSPU
2 Burpees
4 HSPU
4 Burpees
6 HSPU
6 Burpees
8, 8...
10, 10...
Score: Total # of Completed Reps
Goal: 84 reps (Finish the 12s)
COACHES NOTES
If you have Strict HSPU, try starting out with those for the first lower-rep rounds then transition to Kipping in the higher volume rounds and as your breathing and heart rate rise from the burpees.
HANDSTAND PUSH UP
Hands should be slightly wider than shoulder width and about 8-12 inches from the wall. When you lower to the floor, your head should be closer to the wall than your hands. Keep your belly tight to avoid over extension of your spine. You may perform them strict or kipping. Control your descent down and lock out your arms at the top!
Modify this by doing pike presses with your feet on a box.
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
7 Min EMOM (Every Minute on the Minute for 7 Minutes)
3-7 Pull Up Reps
Use this time to practice stringing kipping or butterfly. Do strict or even weighted strict. Choose a variation of the pull up that you want to work on.
Choose number each minute and option based on your ability right now!
Options here include:
Kipping Pull Ups
Banded Kipping
Jump and Slow Lower
Feet Elevated Inverted Row
Butterfly Pull Up
Strict Pull Up
Weighted Strict Pull Up
The goal is to work on a version of the pull up that challenges you - or on stringing bigger sets than you normally do.
For Time (but also QUALITY)
20 Total Reps
Wall Walk In
6 Shoulder Taps
Wall Walk Out
Rest as needed between
Try to go about every 30 seconds or so
COACHES NOTES
You will start with the chest and thighs on the ground at the bottom with the feet against the wall. Walk your feet UP the wall and walk your hands back until your chest touches.
From here you will keep the belly tight and squeeze the cheeks. Pick up one hand at a time and tap the shoulder. Each tap = 1 rep. Complete 6 taps.
Then walk the hands back out and feet down. Keep the belly tight and don't allow the hips to sag!
You may customize to knees or feet on box for the whole sequence!
Or if you are more comfortable you may switch to 20 Inchworms with 8 shoulder taps in the top of the push up position each time.
7 Min AMRAP (As Many Reps as Possible in 7 Minutes)
30 Seconds on 30 Seconds Off
Weighted or Non Weighted Hollow SWIM!
**This probably has a better name - BUT - it reminds us of like a big butterfly stroke - so swim it is.
COACHES NOTES
For this you can hold LIGHT weight (like 2.5 lbs plates) in each hand OR you can do it with no weight.
You will hold a hollow position with your spine pressed against the ground and shoulders lifted. Point the toes and work to keep the legs straight.
See video for exactly how the arms move but basically they move together to make large circles in a swimming type motion.
You may scale to bent knees or even feet on the ground if you need to!
Move SLOW. Quality over quantity here.
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!
Enjoy!
WARM UP
GYMNASTICS PRESS WARM UP
GYMNASTICS PULL WARM UP
WORKOUT
Part 1
Accumulate 20-30 Jumping Dip Negatives
COACHES NOTES
Keep an eye on the clock as these 20-30 reps shouldn't take longer than 5 minutes. Just move on from there if you're not close to finishing at that point.
JUMPING DIP NEGATIVE
You'll start with hands on your implements (rings or bars) and feet grounded on the floor or a box.
Lower your shoulders to the tops of the rings by bending at the elbows, hips, and knees. Squeeze your elbows in close to your sides and lift your chest up. Look straight ahead.
While pressing your palms into the implements, jump hard through your legs to assist you in achieving a full elbow-lockout.
From here, lower your chest back down as slowly as you can by bending the elbows back and reaching your shoulders forward slightly. If you are using rings, be sure to pull them in close to your sides.
Once the tops of your shoulders are at the rings or bar, touch your feet down. If you have to touch them down sooner, that's OK - just be sure to continue lowering your shoulders all the way down before you jump up to start the next rep!
Part 2
AMRAP 15 Min
(As Many Rounds and Reps As Possible in 15 Min)
15 Hollow-Superman Rollovers
15 Clapping Knee Push Ups
5 Strict Pull Ups
Log Total # of Rounds Completed + Any Additional Reps
COACHES NOTES
Even though you're logging your total rounds + reps, this part should be done for QUALITY over SPEED. If at any point, any movement is breaking down, use it as a chance to rest, re-group, and then get back to it. Read the movement descriptions for ways to customize, if you need!
HOLLOW-SUPERMAN ROLLOVER
Start lying on your back with your arms extended overhead and legs long and together in front of you. Press your low back into the ground by squeezing your abs. Let your legs and upper back lift from the floor. Then, without any assistance from the hands, roll onto your belly into the superman position. Feet and chest should still be elevated - butt and thighs squeezed tight. Roll back onto your back into the hollow body. Then roll to the opposite side for the next rep.
CLAPPING KNEE PUSH UP
Kneel on the ground with your knees, hips and shoulders in a straight line. Hands should be just outside the shoulders. Bend your elbows back and lower your chest and thighs to the ground . No worming here - keep you butt and belly tight! Drive your hands into the ground hard and fast to explosively press yourself up. Lift your hands and quickly clap them together before your body starts to make its way back down again.
You can swap these out with regular push ups or knee push ups!
STRICT PULL UP
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.
If you don't have strict pull ups, sub with 3 slow lowers, banded strict pull ups, feet elevated supine row with slow lower or bent over row with slow lower.
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
WORKOUT
7 Minute HEADSTAND Practice
COACHES NOTES
You can do this free standing or against the wall. Whatever you are comfortable with. Make sure you have some sort of mat, towel, padding - SOMETHING under your head.
The focus will be on the tripod position you create with the head and hands.
Find that position with the feet on the floor. Then bring the knees to the elbows.
Try raising 1 leg at a time. Then if you are comfortable, try both!
Keep pressure in the heels of your palms, keep your chin tucked and your belly TIGHT!
7 Min AMRAP
(As Many Rounds and Reps as Possible in 7 Min)
(QUALITY OVER QUANTITY)
5 Handstand Press Walks
3 Long Hollow Walk Outs
Def watch the videos for these guys!
COACHES NOTES
For the handstand press walks you will basically place the hands down on the ground about 8 inches in front of the feet. Shift the weight into the hands and move the feet in. I say MOVE and not jump - if possible. Then you will move the hands forward about 8" and repeat.
The long hollow walkouts are basically an inchworm, but you will focus on keeping that hollow position and walking the hands out as FAR as you can in front of you before you walk your feet in!
7 Rounds
30 Seconds ON
30 Seconds OFF
Tucks with a Strap or Towel
Score is Total Reps
COACHES NOTES
For this you will hold a towel or a band in your hands above your head. Lay on your back with the arms and legs extended. You will come up and tuck the knees into the chest and reach the band or towel (or whatever) over the knees and shins then around the feet. Then you will allow the legs to straighten and will lean back slightly.
From here, you will tuck the knees back into the chest. Bring the towel or band back around and back to the start position.
If you are unable to do this holding a towel or band know that the longer the slack - the easier this will be. You may also just choose to do tuck ups and lose the band/towel altogether!
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
Part 1
EMOM x 7 min
(Every Minute on the Minute for 7 minutes)
10-sec Active Hang
5 Scap Pull Ups
5 Kip Swings
COACHES NOTES
If you complete all the work within the minute, count that as a round toward your score. Max is 7.
MOVEMENT DESCRIPTIONS
For the Active Bar Hang, begin hanging from the pull-up bar, with a shoulder width grip (hands will be shoulder width apart). Engage the lats by pulling the shoulders down. There should be sizable space between the tops of your shoulders and your ears. Tighten the core by pulling your belly button into your spine. This will help flatten out the lower back, setting you in a hollowed position. Squeeze the glutes and round the hips under to further engage the core. Keep your legs as tight as possible by squeezing the quads, and pointing your toes.
For the Scap Pull Ups, begin in a dead hang on the bar, with your hands shoulder width apart. Engage the lats by "pulling down on the bar", creating as much space as possible between your shoulders and ears. Hold for two seconds. Lower back down into your dead hang position.
For the Kip Swings, begin in a dead hang on the bar, with your hands shoulder width apart. Engage the lats by "pulling down on the bar", creating as much space as possible between your shoulders and ears. With your legs long and toes pointed, pull against the bar as you swing your feet back. Once your head and chest are forward, press into the bar as you swing your feet forward. Pull on the bar again once your torso is behind the bar. Note: Smaller and tighter positions are better than larger, out of control positions! Make sure you are fully engaged.
Part 2
Max Effort Handstand Hold
COACHES NOTES
Log your reps as however many seconds you held for. That may mean converting minutes to seconds (Total # of Full Minutes Completed x 60 + Any Additional Seconds - So if I held for 2:13, it's 2 x 60 = 120, + 13 = 133 seconds)
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.
HANDSTAND HOLD
Stack your hips as directly over your shoulders as you possibly can. Be sure to keep your quads and butt squeezed tight. Imagine you're tucking your ribcage into your belly button. Continuously press your hands into the floor, driving your shoulders into your ears. Keep your chin tucked and head neutral.
Part 3
4 Rounds FOR QUALITY
15 Kipping Pull Ups
30-sec L-Sit (or V-Sit)
0.5x Time of Max Effort Handstand Hold
Rest 1 minute between Rounds
COACHES NOTES
The goal for these kipping pull ups is to improve your stamina so, ideally, they should be done in no more than 2 sets. If you would need to break these 15 up more than twice, consider reducing the total # of reps to something you CAN do in two sets. (For instance, if you know you could do two sets of 5 but that would be your limit, reduce to 10 reps). If you can only do 1-2 reps at a time, your goal today should be to squeeze out a rep or two more. Do this 3-4 times before moving onto the next movement.
If you choose to do the V-Sit, it's the same idea as the L-Sit except you'll be seated on the ground with a kettlebell or dumbbell in front of you. You'll extend your legs up over the weight, working hard to sit up tall and keep your spine long.
For the handstand hold, you'll cut your max effort hold in half and complete that time at the end of each round. So if your max effort hold is 2:30, you'll hold for 1:15 each round. You can accumulate that time if you need to. All the same points of performance apply.
MOVEMENT DESCRIPTIONS
For the L-Sit, set up parallettes, stacks of plates, boxes, or chairs just outside of hip-width apart. Stand inside of your supports and place your hands onto them. Pressing into the supports to create space between your shoulders and ears, lift your feet from the ground and reach your legs out in front of you. Ideally, you'll lock your knees out, squeezing your quads tight and pointing your toes. You can bend at the knees and/or tuck them closer to your belly to make this more accessible.
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
7 Min EMOM
(Every Minute on the Minute for 7 Minutes)
3-5 Jumping Bar or Ring Muscle Ups
YES - do jumping even if you already have this skill. Make these pretty!! Focus on no "chicken wing" or sloppiness in the transition.
COACHES NOTES
Ok, so we want you to jump from a height that is difficult somewhat but REALLY allows you to practice good positions and good technique.
Bend the knees so that at the bottom the arms are straight. Practice that kipping motion forward and back. As you go back use your lats pressing down! From that position use your legs but also pull down with the lats keeping the arms as straight as possible to bring your hips to the bar or rings. Do a big sit up.
If doing ring muscle ups pause for a second in the bottom of the dip. Focus on keeping the rings close together throughout!
No score for this - we are going QUALITY over QUANTITY.
7 Min AMRAP
(As Many Rounds and Reps as Possible in 7 Min)
1 Strict Pull Up
1 Strict Dip
2 Strict Pull Ups
2 Strict Dips
3 Strict Pull Ups
3 Strict Dips...
Keep going up by 1
Score: Last Round where you completed both + any additional reps.
Goal: Get to at least 7-7
So if you get through the 7-7 and then get 3 strict pull ups in the round of 8s, your score is 7+3.
COACHES NOTES
For this - the goal is PRETTY low. Because if you CAN do these unassisted - go for it.
If you need a band assistance or to do slow negatives - that is ok too.
The MAIN priority with this one is full range of motion. ALL of the way down at the bottom of the pull up - chin completely over at the top.
For the dips you can do stationary - ring - between 2 boxes - whatever. Dip the chest and shoulders forward and get the shoulder lower than the elbow at the bottom. Lock out completely at the top.
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.
STRICT DIP
Start at the top of the rings (or stationary bar) with your elbows fully locked out, palms turned forward slightly, and shoulders pressed away from the ears. Lower your torso down, keeping your elbows back and tight to your sides. Make sure your shoulder is lower than your elbow at the bottom. Then press into the rings, keeping them close to your sides. Lock out fully at the top.
7 Min
30 Seconds ON
30 Seconds OFF
Shoot Throughs
Extra Challenge : No Touch in the Front
1 rep = Forward and Back
Score: Total Reps from the whole 7 min.
COACHES NOTES
For these shoot throughs you will have the hands each on an elevated SOMETHING. This can be 2 benches, 2 boxes, paralletes, 2 chairs, 2 stacks of plates - whatever.
You will start in the top of a push up position in a good hollow body position. You will tuck the knees and swing forward and through to a straight leg/straight arm position with the feet out in front and the hips UP!
Then you will come back through to the original starting position. All of that is 1 rep.
For Extra Challenge you will not allow your feet to touch in the front. You still need to kick your legs to completely straight though. See demo for details on that one.
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
PART 1
For Time:
10 Burpee Box Jump Over
20' Handstand Walk
9 Burpee Box Jump Over
20' Handstand Walk
8 Burpee Box Jump Over
20' Handstand Walk...
All of the way down to
1 Burpee Box Jump Over
20' Handstand Walk
Customizations:
Burpee Step Up Overs
and/or
20 Handstand Shoulder Taps
Score: Total Time
Goal: Don't get sloppy!
COACHES NOTES
So the number of Burpee Box Jump Overs will decrease by 1 each round. The Handstand Walk stays the same at 20 feet!
Even though this part is "for time," don't sacrifice the quality of your movement for speed!
BURPEE BOX JUMP OVER
You will place your hands on the ground facing your box. 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.
Make sure when you jump and when you land that the knees do not cave in! Jump or step off of the other side. That = 1 rep.
HANDSTAND WALK
Kick-up to a handstand hold, making sure to keep a tight, stacked body position: Your body should be in one line, with your ankles over your hips, hips over your shoulders, and shoulders over your wrists. Allow your body to tip over, producing the forward momentum needed to start walking your hands. Make sure to keep your hips and glutes set over your finger tips for the walk (this will make sure you continue moving forward, rather than falling backwards). To step forward, press firmly into one hand and get as "tall" as you can on that side. Lift the opposite hand and shift your weight into it as you place it down. It’s this shoulder extension that will naturally shift your bodyweight from side to side, making your handstand walk much easier.
PART 2
Every Minute on the Minute for 8 Minutes
30 Seconds Max Reps Toes to Bar
Rest Remaining 30 Seconds
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Customizations:
Focus on rhythm, only lifting your legs as high as possible while keeping the beat
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Score: Total Reps
COACHES NOTES
The 30 second effort does not need to be unbroken. You can drop down from the bar and accumulate more reps as long as it's within the first 30 seconds of the minute.
If you can only do one rep at a time, consider customizing to only raising your legs high enough to allow yourself to maintain a rhythm! That will get you closer to stringing together multiple reps of Toes to Bar than doing one at a time ever will.
TOES TO BAR
Start in a dead hang on the bar with your hands just outside shoulder width apart. Engage your belly like you're trying to touch your ribcage to your belly button as you press into the bar and reach your toes forward. Then drive your heels back, pull your head and chest forward, moving into an Arch position. Sweep your feet forward and press into the bar. Using your core and hip flexors, swing your legs towards the bar, making contact with your toes. Simultaneously, press the bar towards the floor to help engage your lats. Once your toes make contact, allow your legs to swing back down, gaining momentum, and helping to reposition you back into your superman position. Continue to connect reps using the swing and momentum to your advantage. For additional help, check out the Toes to Bar program under Extra Programs on the member’s website.
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
7 Min
Against the Wall - Handstand Side Step Practice
COACHES NOTES
For this you will kick up into a handstand against the wall. Take 3 "steps" (with your hands obviously) to the right. Then take 3 back to the left.
Make sure you spread your fingers and distribute your weight through your entire hand. Keep the ribcage pulled in and belly tight. Squeeze the cheeks and point your toes!
The goal here is to pretty much only have the heels in contact with the wall. No good putting your whole lower half against it!
Focus on keeping the shoulders pressing into the floor and engaged.
If you are finding this easy - try to do it away from the wall.
If you aren't ready to actually take steps practice some shoulder taps either against the wall or in a pike position.
7 Min AMRAP
(As Many Rounds as Possible in 7 Minutes)
2 Around the World Reps
2 Strict Behind the Neck Pull Ups
Score: Total Number of Completed Rounds + any Additional Reps (Each Round is 2+2)
COACHES NOTES
These reps can be broken up if necessary.
Customizations Options:
- Knees Up and Around the World
- Banded Strict - OR - Jump + Slow Lower Pull Ups
AROUND THE WORLD
Start in a hang position. From here you will work to keep your legs straight and make a massive circle out and around (all the way up to like a toe to bar) and then all the way around back down to hang. These are meant to be pretty strict, so no momentum is to be used.
These are TOUGH and require some flexibility as well. Scale to around the world with knees only if necessary.
BEHIND THE NECK PULL UP
Your hands should be slightly wider than your regular pull up grip. Make sure you pull the head forward. These are definitely strict. Make sure you come all of the way down at the bottom.
If you are unable to do these you may sub banded strict (regular) or jump and slow lower (regular) pull ups!
For Time
Accumulate 2 Min in a V-Sit Hold with heels over a KB or Upright DB
Extra Challenge: 3 Min
Score: Time it takes for you to get to 2 Min (or 3 for Extra Challenge)
COACHES NOTES
For this you will work to keep your legs STRAIGHT. Sit your butt on the ground and lift the heels and hold them over the KB handle. Try not to lean back. Hands should be slightly in front of the hips.
When you break - note your time and rest as needed before you go again. Your time is when you have accumulated 2 Min (or 3 for Extra Challenge).
Customize to 1 leg at a time if necessary.
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
4 Rounds
5 Kipping Pull-Ups +
5 Kip Swings +
5 Toes to Bar +
Active Bar Hang - Go To Failure
Rest 2 Min Between Rounds
The Goal: Go Unbroken - Don't Come Off The Bar
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Customizations:
Lower Numbers to 2-3 of each
OR
5 Kip swings+
10 Second Active bar hang+
5 Reps Lift toes/knees as high as possible
Score: Number of rounds completed without coming off the bar (out of 4).
COACHES NOTES
Really focus on keeping a tight body position and practice this with thumbs wrapped around the bar!
KIPPING PULL UP
Start in a dead hang on the bar with your hands just outside shoulder width apart. Engage your belly like you're trying to touch your ribcage to your belly button as you press into the bar and reach your toes forward. Then drive your heels back, pull your head and chest forward, moving into an Arch position. Kick your feet forward as you squeeze your butt hard and fast. Use your arms to guide your chin above the height of the bar. Once your chin clears the height of the bar, push away from the bar and slightly lift your toes in the front to keep an even weight distribution. As you fall under the bar, move back into your arch position, setting yourself up for the next rep.
TOES TO BAR
Start in a dead hang on the bar with your hands just outside shoulder width apart. Engage your belly like you're trying to touch your ribcage to your belly button as you press into the bar and reach your toes forward. Then drive your heels back, pull your head and chest forward, moving into an Arch position. Sweep your feet forward and press into the bar. Using your core and hip flexors, swing your legs towards the bar, making contact with your toes. Simultaneously, press the bar towards the floor to help engage your lats. Once your toes make contact, allow your legs to swing back down, gaining momentum, and helping to reposition you back into your superman position. Continue to connect reps using the swing and momentum to your advantage. For additional help, check out the Toes to Bar program under Extra Programs on the member’s website.
Skill: Handstand Push Ups
EMOM 6 Min:
(Every Minute on the Minute for 6 Min)
30 Seconds Max Reps - Handstand Push Ups
Rest Remaining 30 Seconds
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Handstand Push Ups can be strict - kipping - pike on the box - or feet on the floor.
COACHES NOTES
For the handstand push ups make sure you are creating that triangle position when head touches the ground with the head in front of the fingertips - imagine that you are lowering a barbell or sandbag to the shoulders. Elbows come forward.
Keep the belly tight and keep tension.
Press head through the arms and press through the shoulders at the top of each rep.
DO NOT go to failure. DO NOT slam down into the ground. Keep control throughout.
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
EMOM 9 Minutes
(Every Minute on the Minute for 9 Minutes)
Min 1: 30 Seconds Plank Step Ups to Dumbbells
Min 2: 30 Seconds Push Up Tap + Tap
Min 3: 30 Seconds Continuous Hollow Hold
Customizations:
Plank Shoulder Taps
Tucked Hollow Hold
Put reps as score but really this is REALLY for quality.
PLANK STEP UP TO DUMBBELL
Set up into your plank position by setting your hands on the floor, shoulder width apart, with your feet together. Shoulders should be directly over your wrists. Place two dumbbells side by side (length wise), in front of your finger tips. Squeeze your glutes, tuck your hips under (as if you were a dog with its tail between its legs) to engage the core and flatten out the lower back. No sagging!
Press your left hand into the floor and step your right hand onto the dumbbell. Press your right hand into the dumbbell and step your left hand onto the second dumbbell. Return each hand to the floor one at a time.
Make sure your body position remains tight for the entire set!
PUSH UP + TAPS
We want to see a rigid body position with shoulders above or beyond the wrists and hands just wider than shoulder width. Squeeze your butt, your thighs and your belly. No sagging hips or snaking.
Keep your elbows within 45 degrees to the body as you lower your chest and thighs to make contact with the floor. Stay engaged. Press back up to the the top until arms are totally straight. Then tap your left shoulder with your right hand and your right shoulder with your left hand.
If you need to lower to your knees for the push ups go for it. Go back to your toes for the taps.
HOLLOW HOLD
Begin laying on your back with your legs extended forward, and arms extended overhead by your ears. Your arms need to stay shoulder width apart for the entire set.
Brace your core by sucking your belly button into your spine, pushing the lower back into the floor.
Your lower back needs to remain flat through the entire hold so if you find that it's lifting up, lower your arms to your sides and/or tuck one or both legs into your belly.
3 Rounds
30 Second Handstand Hold
30 Sec Rest
30 Second Active Bar Hang
30 Sec Rest
Rest As Needed Between Rounds
In the handstand hold make sure that you are keeping a tight belly, squeezing the cheeks and pressing through the shoulders.
You may do this against the wall, or free-standing.
During the active bar hang you will hang with the thumbs around the bar, belly tight, legs together, and shoulders pulled slightly back and down.
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 20 rep squats!
WARM UP
GYMNASTICS PRESS WARM UP
GYMNASTICS PULL WARM UP
WORKOUT
7 Min Dip Practice
Perform sets of 3-5 dips with a pause at the bottom.
These dips may be strict or kipping.
If doing kipping - use the pause at the bottom to initiate the knees up part of the kip.
COACHES NOTES
For both strict or kipping dips - make sure that the shoulder comes lower than the elbow and that the torso moves straight up and down. Lock out completely at the top!
For the kip:
Think of the knee up giving a LITTLE upward momentum at which time you will start the press. Use the kick down to help you finish the press and lock out! See video for example of timing!
If you are unable to perform unassisted kipping dips - no problem. You may practice sets of 3-5 banded dips, jump and slow lower dips, or even between box/bench dips. No matter what you choose make sure you practice that pause at the bottom for this drill.
You may also choose to do banded strict dips or use a little bit of foot assistance!
Get as far as you can in 7 Min:
1 Toe to Bar
1 Pull Over
2 Toes to Bar
1 Pull Over
3 Toes to Bar
1 Pull Over...
See below for customization options!
Score is total reps of both combined!
COACHES NOTES
Remember for the pull over - that you pull up and try to get those hips as close to the bar as possible, then as your legs come over the bar, the weight of them should pull your upper body around!
If you need to - add a little speed and a whip to the pull up and leg over portion. Nothing too crazy though. To come down you can either roll back over or just push back and away and swing through like a bar muscle up.
If you are not ready to/are unable to do an unassisted pull over you may do a jumping pull over. Please make sure what you are jumping off of is stable, and make sure that you are confident and strong enough to stabilize on top of the bar if you are going to do this version.
If you are uncomfortable still you may choose to do a jumping chest to bar or even slow lower pull up to start to work on that LONGER pulling strength.
For the toes to bar you may customize with knee raises!
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 LOWER BODY WARM UP
WORKOUT
3 Rounds for Quality
1 Minute Handstand Hold (against the wall)
10 Box Pistols Right
10 Box Pistols Left
30 Hollow Rocks
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Customization Options:
3 x 20 Second Holds or Pike Holds
For Pistols: The taller your piece of equipment (i.e., bench, chair, couch, etc.), the easier the pistols will be
Tucked hollow rocks
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No SCORE! Do this for quality, not for time!
BOX PISTOL
Start with your feet together, standing a few inches in front of your box/chair. Lift one leg off the floor, extending it straight out in front, pointing the toe. The raised leg should be as tight as possible. Reach your butt back and down to the box/chair, until you find yourself in a sitting position. The front leg should be hovering above the floor, do not let it touch. To stand, shift your weight forward, and press through your mid foot. Your toes should be working to grip the ground, and help maintain balance. Once fully standing, bring your raised foot back to the ground, and repeat on the opposite side. You may do these weighted or unweighted.
HOLLOW ROCKS
Start lying on your back with your legs extended forward, and arms extended overhead by your ears. Your arms need to stay shoulder width apart for the entire set. Push your lower back into the floor by sucking your belly button into your spine. The distance between your ribcage and hip bones should shorten. Your lower back needs to remain flat, so it makes contact with the floor during every rep. To initiate the rock, lift your toes up in the air while you press your shoulder blades into the ground. While maintaining the hollowed position, allow the momentum to rock you forward as the toes come towards the ground, and shoulders lift off the ground.
7 Minute EMOM
(Every Minute on the Minute for 7 Minutes)
Perform as 30 seconds on and 30 seconds off:
Toes to Bar Practice: Focus on form rather than numbers (Straight legs, staying tight)
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Customization Option:
Kip Swing Practice
Kip Swing with Knees to Chest
Kip Swing raising legs as high as you can each time.
---
Score: Total Reps, but do NOT sacrifice form to get a better score!
TOES TO BAR
Start hanging from the pull up bar. Pull your shoulders away from your ears, pull your ribcage down, point your toes to the floor, and squeeze your knees, butt, and belly. Start the kip swing by pulling your chest forward and swinging your feet back then push your chest back and swing your feet forward. Use the swing to build your momentum until you can touch both toes to the bar between your hands (or get your toes as high as you can). You can also sub with raising your knees to your chest or just a kip swing.
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
FULL BODY SIMPLE WARM UP
WORKOUT
PART 1
7 Min Handstand Hold Practice
Put 7 Min on the clock and practice a freestanding handstand.
COACHES NOTES
To add difficulty stay within a 3 foot by 3 foot box.
To customize you may hold against the wall or even practice kicking up freestanding or against the wall for 7 min.
Make this work for you and work at the level you are at.
For the score you can put the cumulative actual hold time in the HS - but it's not a huge deal. The idea is to practice for 7 min.
HANDSTAND
A couple things to focus on. Squeeze the belly and butt. Spread out the fingers and distribute weight. Work to not look at your fingers. Look at the heels of your hands or better yet - get your head into a neutral position looking forward. Practice keeping the feet together and even toes pointed for extra cool points.
If you are practicing against the wall. Keep the butt OFF of the wall. Heels only. Belly tight.
If you are practicing kicking up. Place hands down and press into the ground as you kick up one foot at a time. Getting higher and higher as you feel more and more comfortable.
PART 2
7 Min AMRAP
(As Many Rounds and Reps as Possible in 7 Min)
3 Handstand Push Ups or Customization
15 Hollow Rock
Score: Total Completed Rounds + Any Additional Reps.
COACHES NOTES
For the handstand push ups you may do strict, kipping, slow lower (only if you can really control it), or pike on the box!
HANDSTAND PUSH UP
Make sure you hit a good tripod position at the bottom. This means your head isn't between your hands but slightly behind and closer to the wall than your hands are (same position you would be in if you were pressing a bar off of your shoulders). Control the lower! At the top of the press, be sure to squeeze your butt and belly so that only your heels are in contact with the wall. Push your head forward so that your ears are in line with your biceps.
HOLLOW ROCK
Lie on the back with hands overhead pull the rib cage down to bring shoulders and hands off of the ground. Keep the legs straight and lift the legs. Rock back and forth working to keep the entire low back on the ground.
You may customize to hands down at sides or bent knees if necessary!
PART 3
Tabata Ring Push Up
4 Min of 20 seconds on 10 Seconds Off (This ends up being 8 rounds)
Ring/TRX or Deficit Push Ups
Score: Total Reps
COACHES NOTES
For this you will do as many reps as you can in 20 seconds, rest for 10 seconds and keep repeating for 4 min.
The peacocking on this one is imminent. Embrace it.
RING PUSH UP
All of the same important points of the push up except with an added layer of stability. Keep the belly tight. No sagging or snaking. Get the front of your shoulders in line with the bottom of the rings or slightly beyond. Keep the rings pulled in tight to your sides!!! Lock ALL of the way out at the top. Go to the knees if you need to or step forward so your body is at a greater incline!
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
WORKOUT
7 Min Pull Over Practice
Options:
- Kicking Pull Over
- Jumping Pull Over
- Hanging Pull Over
Choose one or play around with all three for 7 minutes!
COACHES NOTES
For the pull over the goal is to pull the body up and then get the hips close to the bar and keep them close to the bar as you pull yourself over in a backwards roll type-movement.
To do these unassisted you will need the upper body strength to do a pull up. BUT you can also do them with a little jump to help with the pull or even stand on something high enough to be able to really kick up and over.
These require a great deal of ab strength. So don't be surprised by that one! Look at your quads the entire time. Allow your hands to rotate around the bar.
Have fun with these and whatever set up you are using make sure it is stable and that you are safe.
7 Min AMRAP
(Get as far as you can in 7 Min)
1 Handstand Push Up
2 Shoulder Taps (1 per side)
2 Handstand Push Ups
4 Shoulder Taps (2 Per Side)
Keep adding in that fashion and get as far as you can in 7 min
**Handstand push ups may be strict or kipping.
Customization:
Pike or Knee on Box Handstand Push Ups and Shoulder Taps.
Score: Total Reps of Handstand Push Ups ONLY.
COACHES NOTES
Be careful not to allow yourself to PLOP to the ground on these handstand push up reps. Always show control.
HANDSTAND PUSH UP
Remember to keep the belly tight - hands shoulder width or slightly wider - butt squeezed.
You will do these with the back facing the wall - but the hands should be a few inches away from the wall with the fingers spread.
To initiate the handstand push up shift the shoulders and head toward the wall first and then lower down under control. Try not to let the elbows flare out too much and keep the belly tight - butt squeezed. Only the feet should be in contact with the wall (unless doing kipping - which then you would allow your butt to touch the wall at the bottom).
Make sure you are in the tripod position in the bottom, head in front with fingertips in line with the forehead. Make sure elbows come forward and not too far out.
If kipping you will then lower the knees all of the way to the elbows - kick OUT and around - THEN press. Hips then press. Keep your butt squeezed tight.
Finish completely locked out at the top.
SHOULDER TAPS
Aim to touch right hand to right shoulder and left hand to left shoulder. If you need to just lift hands slightly - that's ok.
Technique for pike option is very similar. Shoulders and head go forward (away from the box) and then down. Elbows in. Tripod position at the bottom. Press back to lock out.
For Total Time:
Accumulate 3 minutes in the bottom of a push up but with the chest and thighs JUST off of the ground.
Score is how long it takes you to accumulate 3 minutes in that hold
COACHES NOTES
Squeeze your knees, butt, and belly. No sagging hips or belly. Elbows tucked in with the bicep and forearm touching the rib cage. No raised hips either! Remember to breathe!
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
PART 1
12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
30 Hollow Rocks
20 Pull-Ups
10 Candlestick + Box Jump
Score: Total Completed Rounds + Any Additional Reps
Goal: QUALITY OVER QUANTITY!
COACHES NOTES
We want you guys focusing on QUALITY movement so don't worry too much about how many rounds you get. If your form starts to break down at any point, consider customizing the movement(s) or even reducing the reps to something more manageable!
Customization Options:
Tucked Hollow Rocks
Banded Pull-Ups / Ring Rows / Bar in Rack Rows / 12 Jump and Slow Lower
Candlestick + Step Up
HOLLOW ROCK
Begin lying on your back with your legs extended forward, and arms extended overhead by your ears. Your arms need to stay shoulder width apart for the entire set. Brace your core by sucking your belly button into your spine, pushing the lower back into the floor. Your lower back needs to remain flat, so it makes contact with the floor during every rep. To initiate the rock, lift your toes up in the air while you press your shoulder blades into the ground. While maintaining the hollowed position, allow the momentum to rock you forward as the toes come towards the ground, and shoulders lift off the ground.
PULL UP
You may do strict, kipping/butterfly or ring/TRX row. You may also do a row with the bar in the rack OR do a bent over row if none of those other options are available. You may do banded pull ups but control the descent and be sure to avoid the bounce out of the bottom.
Whatever you choose make sure that you start all the way at the bottom and either get the chin over or pull the chest all the way up at the top!
CANDLESTICK + BOX JUMP
Begin standing with both feet together, arms by your sides, in front of your box. Sit back to the floor, setting your glutes close to your heels. As you roll backwards, extend your arms overhead, pressing them into the floor behind you, and lift your toes to the ceiling. Legs are straight and glutes squeezed (make sure your hips are fully open). Using the momentum from rolling down, pull your heels as close to your glutes as possible, and shift your chest forward, over your toes to help stand.
PART 2
10 Min Practice
Against the Wall Handstand Shifts with 2 Seconds Hold
Other Options:
Free Standing (if you're a handstand pro!)
Box Handstand Shifts
COACHES NOTES
Ten minutes is a long time to be upside down. Maybe commit to 2-3 holds on each hand every time you kick up then rest for 20-30 seconds before kicking up again.
HANDSTAND SHIFTS
Get into a wall-facing handstand hold. Make sure your legs are together and engaged. It might help to point through your toes to stay tight and together. Squeeze your butt and belly tight. Press your shoulders up into your ears. Head neutral. Shift your feet over the shoulder of the arm you plan to shift onto. Rock your hip slightly over that shoulder and slowly lift your opposite hand from the floor. Continue pressing up firmly through your support palm so that your shoulder remains active. After 2 seconds, place your hand back on the floor and then do the same thing on the other side.