260128

Warmup

1. General Warmup:

• 5 minutes of jump rope or light jogging.

1. Dynamic Stretching:

• Arm circles: 2 sets of 10 forward and 10 backward.
• Trunk twists: 2 sets of 10 reps.
• Cat-Cow stretch for 1 minute, focusing on mobility in the spine.
• Scapular push-ups: 2 sets of 10 reps.

1. Specific Warmup:

• Hollow body holds: 3 sets of 20 seconds.
• Wall walks: 3 sets of 2 reps, focus on controlled movement.
• Ring rows: 2 sets of 10 reps, ensure full range of motion.

Strength

Strict Handstand Push-up Progressions:

• 5 sets of 5 reps
• Use bands or perform modified push-ups if necessary.
• Rest 90 seconds between sets.

Focus on keeping a tight core and pressing through the full range of motion.

Workout

5 Rounds for Time:

• 400m Run
• 10 Toes-to-Bar
• 10 Ring Dips
• 10 Pull-Ups

Pace yourself on the runs, and aim for unbroken sets on gymnastic movements if possible.

Summary

Today's session focuses on gymnastics, especially on improving handstand push-up strength. The Metcon complements this with a combination of running for aerobic capacity and a variety of gymnastic skills (toes-to-bar, ring dips, pull-ups) to maintain a high intensity workout while improving skill and endurance in gymnastics.