Fitness Gymnastics
Every 2 minutes, for 18 minutes:
Station 1:Rolls to Candlestick + 6-8 Ring or Stationary Dips
Station 2: 45-60 second Nose-to-Wall Handstand Hold
Station 3: Alternating Pistol Progressions x 6-8 each leg
Fitness Workout
Every minute, on the minute, for 24 minutes (6 sets of each):
Minute 1 – Row 200/150 Meters
Minute 2 – 15 Kettlebell Swings
Minute 3 – 10 Thrusters
Minute 4 – 4-6 Strict Pull-Ups
(add weight if these are easy)
Performance Gymnastics
Every 2 minutes, for 18 minutes:
Station 1: Muscle-Ups x Max Reps in 45 seconds (OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)
Station 2: Handstand Walk x 10 meters (use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)
Station 3: Alternating Pistols x 16-20 reps (if you’re proficient, add weight with a kettlebell)
Performance Workout
Every minute, on the minute, for 24 minutes (6 sets of each):
Minute 1 – Row 200/150 Meters
Minute 2 – 15 Kettlebell Swings 32/24 kg
Minute 3 – 10 Thrusters 95/65#
Minute 4 – 12 Chest-to-Bar Pull-Ups
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