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Warmup

1. General Warm-up (5-10 minutes):

• 2 minutes of light jogging or jump rope
• 2 rounds of:
  • 10 arm circles forward/backward
  • 10 leg swings forward/backward
  • 10 air squats
  • 10 scapular push-ups

1. Specific Warm-up (10 minutes):

• Wrist mobilization: 30 seconds of wrist circles in each direction
• Shoulder passthroughs with PVC or broomstick: 1 minute

1. Dynamic Stretches (5 minutes):

• Spiderman stretch: 1 minute per side
• World's Greatest Stretch: 1 minute per side
• Scapular retractions in active hang position: 10 reps
• Hollow body hold: 30 seconds

Strength

• Handstand practice:

• Wall Handstand Holds:

  • 3 sets of 30 seconds focus on active shoulders and hollow body position

• Muscle-up Transitions:

• Banded or Jumping Muscle-up Transitions:

  • 4 sets of 5-8 reps
  • Use a band or low rings to assist if necessary; focus on smooth transitions

• Ring Dips:

• 3 sets of 5-10 reps

• Use assistance or parallel bars if needed to maintain form

Workout

• AMRAP 15 minutes:

• 5 Muscle-ups (scale with pull-ups + dips if needed)

• 10 Handstand Push-ups (scale with pike push-ups or handstand holds against the wall if needed)

• 15 Toes-to-Bar

• Focus on maintaining quality of movement and consistent pacing throughout the AMRAP.

Summary

Today's workout focuses on gymnastics strength and skills. We will practice handstands, muscle-up transitions, and ring dips, which are complemented by a high-intensity AMRAP metcon involving muscle-ups, handstand push-ups, and toes-to-bar. Aim to maintain good form and pacing for sustainable progress.