Gymnastic

Warm-Up (10 minutes)

General (5 min):

2 min easy row/bike/ski

2 rounds:
10 Scap Pull-Ups
10 Shoulder Taps
10 PVC Pass-Throughs
10 Air Squats

Specific (5 min):

2 rounds:
5 Kip Swings (hollow–arch)
5 Hip-Pop Drills (explosive extension on low bar)
5 Box Pike Push-Ups (focus on kip movement)

⸻

Technique Work (25 minutes)

Block 1: Bar Muscle-Up Progression (12 min)

Drill 1 (3–4 min):
Hollow–Arch Swings (focus: rhythm and lat activation)
Drill 2 (3–4 min):

Hip-Pop Drill with box or band (drive hips to bar)

Drill 3 (4–5 min):
Transition drill with box/band

Advanced: 2–4 BMU attempts

Scaling options:
Band-assisted BMU
Jumping BMU from box
Chest-to-Bar Pull-Ups (if BMU not yet accessible)

⸻

Block 2: Handstand Push-Up Progression (12–13 min)

Drill 1 (3–4 min):
Wall Kick-Up → Handstand Hold (30 sec focus on balance and tension)

Drill 2 (4 min):
Kip Drill: tuck knees to chest → drive hips and extend

Drill 3 (4–5 min):
2–4 sets of 3–6 HSPU (strict or kipping)
Focus: timing the hip drive and lockout

Scaling options:
Box Pike Push-Ups (kipping or strict)
Floor Pike Push-Ups
Standard Push-Ups

⸻

Workout of the Day – 20 Min AMRAP

20-Minute AMRAP:
3–5 Bar Muscle-Ups
Scaling: 6–8 C2B Pull-Ups → 8–10 Pull-Ups → Band-Assisted Pull-Ups
8–10 Handstand Push-Ups
Scaling: Box Pike Push-Ups → Push-Ups
15/12 Cal Row / Bike / Ski
20 Air Squats

Goal: Maintain good technique even under fatigue.