Warm-up
10 minutes of Rowling
Round 1 – sit-ups
Round 2 – squats
Round 3 – push-ups
Round 4 – pull-ups
Round 5 – burpees
Mobility
Quick mobility session
Strength
A1. Bottoms up KB press – 3x8e
A2. Banded pull-throughs – 3×20
A3. Banded face pulls – 3×15
GPP. General physical preparedness.
GPP lays the groundwork for later Specific Physical Preparation or SPP. In the GPP phase, athletes work on general conditioning to improve strength, speed, endurance, flexibility, structure, and skill. After a good foundation has been laid, and when SPP is being pursued. GPP helps prevent imbalances and boredom with both specific and non-specific exercises by conditioning the body to work together and in balance.
WOD
“Go Public”
22 min AMRAP
200m run
5 HSPU’s
10 burpee pull-ups
P1 does a full round, tags in P2
Not much to it. Set up is key for both the HSPU and the burpee pull-up. Each round is going to be fast, but make sure you prioritize the importance of perfect execution of each one of these gymnastics movements efficiently. When you are efficient you use less energy and stay safe while completing reps. That means you don’t burn out as quickly in a workout and stay coming to the gym longer in your lifetime. I mean how cool would it be to be doing HSPU’s when you’re 80?
