Workout Prep:
2 Rounds @ 60–70%
5 GHDs or V-Ups
2 Strict HSPU
10 Double Unders
Gymnastics – Strict Dip/Push Up
Warm-up (All Levels):
Complete 2 rounds of:
20 second Ring Support Hold
5 Box Dips, 5 Push Ups, or 5 second Plank Hold
*Modify the ring support hold to assisting with feet on ground. Can also be done with hands on boxes or benches.
WORKOUT
Level 1:
6-8 minutes working up to max set of Incline Push Ups
*Recommended rest would be about 60 seconds between attempts.
Spend the first few rounds doing 1-3 Push Ups or 3-5 second Plank Holds to warm up body
Level 2:
6-8 minutes working up to max set of Box Dips
*Recommended rest would be about 60 seconds between attempts.
Spend the first few rounds doing 1-3 Dips to warm up body
Level 3:
6-8 minutes working up to an unbroken set of max Strict Ring Dips
*Recommended rest would be about 60 seconds between attempts.
Spend the first few rounds doing 1-3 Ring Dips to warm up body
INDEPENDENCE:
35 GHDs (or V-Ups)
-into-
7 Rounds
5 Strict Handstand Push Ups or 5 Dumbbell Strict Press (50s/35s)
35 Double Unders
-into-
35 GHDs (or V-Ups)
LIBERTY:
40 Sit Ups
-into-
7 Rounds
7 Dumbbell Strict Press (light)
49 Single Unders
-into-
40 Sit Ups