Part 1: BODYWEIGHT STRENGTH ENDURANCE BENCHMARK TEST

Max Kipping Pull-ups. If using a band, note what band. The set ends when the athlete drops from the bar OR when they rest for more than 3 seconds between reps.

Part 2: Gymnastic Skill

L1: 3-4 sets: Hollow Body Rocks x 10 sec; 3 kick up to Handstand attempts L2: 3-4 sets: Tripod/Frog Stand x 10 sec; 3x 8 sec Handstand Holds, L3: 3-4 sets: Tripod/Frog Stand x 15 sec; 3-5 Hand Stand Push-ups

Part 3: Metcon

3 Rounds for max reps:

  • 2 mins max Burpees

Rest 60 sec

  • 2 mins max Double Unders

Rest 60 secs

Comment