Warm-up
Spend 2 minutes in Z1
Then, 2 rounds
10 evolving kip swings (beat swings/knee tucks/K2E)
5 strict pull-ups or 10 ring rows
10 banded plank walk-overs (use a 45# plate)
5 push-ups w/2 shoulder taps
10 hollow rocks
Mobility
Quick group mobility session
CF Strength
10 min EMOM
Evens – 5 to 10 ring dips
Odds – 5 to 10 T2B
This gymnastics strength is a good example of getting out exactly what you put in. The more you challenge yourself, the harder you make the progression, the more productive this EMOM will be. So make the dips as hard as possible, make the T2B as hard as possible and try to hold a number that makes you proud. Use the warm-up to really start to dial in the kip swing so once you are in the strength you are doing the hardest version of a kipping T2B, no double swings today.
Skill
The HS walk and its progressions
Time to work through the progressions and just like with the strength EMOM, making this as difficult as possible will help you achieve the intended stimulus of the workout. The HS walk has a lot of scaling options but based on your goals picking the right one will be really important. Also, understand that the progression you used during the skill session might not be the best choice because the priority slightly shifts. Be smart here but don’t be afraid to step out of your comfort zone a bit.
CF WOD
“Quick Slant”
14 min AMRAP
10/8 cal AB
15 KBS (53/35#)(44/26#)
20m HS walk
30 sit-ups
This one will require you to keep moving and stay focused during your transitions. Considering the longest you will spend in any of these movements is probably the sit-ups, the other sets will be short and fast. Typically when this happens it forces you to push the pace, but be smart because 14 minutes can be a long time if you come out way too hot.
