Gymnastics Strength

5 minutes of Intro/Cues
Cue 1: Brace the core & press the entire hand to the ground to set up in the handstand
Cue 2: Lean slightly to fingertips to create a slight tripod on the way down – continue PRESSING
Cue 3: Neutral head and SQUEEZE abs as you touch the top of the head
Cue 4: Move hands DOWN into the ground and remain tight in glutes and core on the way up.

WORKOUT
Advanced
6 EMOM:
Odd Minute: 5 Wall-Facing Handstand Push Ups
Even Minute:  20-Meters single dumbbell overhead walking lunge (22,5/15 kg) (10-Meters each arm)

Intermediate
6 EMOM:
Odd Minute: 3-5 Strict Handstand Push Ups
Even Minute:  20-Meters single dumbbell overhead walking lunge (17.5/10 kg) (10-Meters each arm)

Beginner
6 EMOM:
Odd Minute: 3-5 Box Handstand Push Ups OR 5 Push Ups
Even Minute:  15-Meters single dumbbell overhead walking lunge (light)

WOD
“Her set için zaman sınırı 1:10- Geçiş için kendine zaman bırak!”
Her 1:30 içinde 24:00 Boyunca (4 Sets)
1.) 25/21 Calorie Row or Skie
2.) 20 reps Shoulder to Overhead 40/25 kg (S1; 15 reps – light weight)
3.) 25 Toes to Bars (S1; 20-16 reps – S2; 18-14 K2C)
4.) 15 Dual Dumbbell Hang Cleans 2x 20/12.5 kg