Thoracic Spine Isometric Holds
Single-Arm (Foot Supported) Static Hang x 30 seconds per side
Toe Tap Pike x 20 reps

Followed by…

10 Minutes of Gymnastics Skills Practice of Your Choice

Part A.
Every 7 minutes, for 35 minutes (5 sets) for times of:
250 Meter Row
50 Double-Unders
50 Air Squats
25 Push-Ups

Please note times for each of your 5 sets, paying particular attention to your abillity to maintain a pace, in which round pace dropped off, and on which movements you lost the most time over the course of the sets.

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Bjorn BrickellHansRyan PowellJanelle Hudgin Winston Recent comment authors
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Bjorn Brickell
Bjorn Brickell

Had a week off being sick. Head cold. Still breathing out the last of it but at least I’m back in the gym.

every 7 minutes. 5 rounds
250m row
50 DU’s
30 air squats (scaled so I could walk tomorrow haha)
15 push ups (nigly shoulder)

Hardly any warm up, tried to ramp up intensity throughout.

3:30, 3:10, 2:50, 2:55, 2:25

Round speed was mostly determined by double under success

Janelle Hudgin Winston
Janelle Hudgin Winston

HS Walking practice. Got some good runs and did about 45’ total. A. Time. DU. Squats. Push ups 3:34 – UB. 1 pause. 10,10, 5 3:44 – UB. 2 pause. 10, 8, 5, 2 3:45 – UB. 2-3 Same 3:49 – UB. Same. Same 4:01 – 1 trip. 1 pause. 10, 5, 5, 5 All rows . :50 – :55 Limiting factor was definitely the pushups. Knew that going in. Also didn’t push as hard as I should of on the last round because I was TIRED!


Doing Bulletproof Shoulders from ActiveLife right now to try alleviating some right shoulder pain, so I did BP Shoulders workout 2 instead of the 10 min of gymnastics skill work.

A) 3:59, 3:46, 3:45, 3:58, 3:56
Slowest rounds due to lots of trips on the DUs. Held a 1:34-1:37 / 500m pace on all rows.
Squats done in sets of 10 with a 3 second breather between. Unbroken on all pushups.

Ryan Powell
Ryan Powell

Was feeling quite fatigued this morning and had limited time, so did a modified version of the Fitness version:

AMRAP 25 minutes
250 Meter Row
20 GHD Situps
25 Push-Ups
40 Air Squats
– I finished 5 rounds. I subbed GHD’s instead of Double Unders because it was raining hard outside and that’s where I have to do my double unders.