Tuesday December 24, 2019

12 DAYS OF 'GYMNSTICS-MAS'

RX-Athlete
The following workout is performed as the song goes. 1 rope climb, 2 HSPU, 1 rope climb, 3 TTB, 2 HSPU, 1 rope climb etc...

1 - Legless rope climb
2 - HSPU, 6/3" defecit.
3 - TTB
4 - Jumping lunges
5 - BMU
6 - Ring dips
7 - V-ups
8 - Pistols
9 - CTB
10 - Hand release Push - up
11 - Box jumps 30/24".
12 - GHD sit-ups, 9/6kg medball.

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Road to RX-Athlete
The following workout is performed as the song goes. 1 rope climb, 2 HSPU, 1 rope climb, 3 TTB, 2 HSPU, 1 rope climb etc...

1 - Legless / Rope climb / Rope let me up https://www.youtube.com/watch?v=Bg_m0g586sE
2 - HSPU / Pike push up
3 - TTB / Knee to elbow / knee raise.
4 - Tuck jumps
5 - Kipping pull-ups / banded pull-ups / jumping pull-ups.
6 - Parallel bar dips / box dips
7 - Lemon squeeze
8 - Pistol / single leg squat to box or off a box.
9 - Ring rows
10 - Push -ups
11 - Box jumps 24/20"
12 - GHD sit-ups.

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