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WODprep Sample Programming Gymnastics

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Ly-Anne Bourque
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41 views

WODprep Sample Programming Gymnastics

Uploaded by

Ly-Anne Bourque
Copyright
© © All Rights Reserved
Available Formats
Download as PDF, TXT or read online on Scribd
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WWW.WODPREP.

COM

WPx GYMNASTICS
SAMPLE
PROGRAMMING
SIMPLE COACHING = BETTER COACHING
DAY ONE

BEGINNER ADVANCED

PIKE HANDSTAND PUSH-UPS; WALL FACING STRICT HANDSTAND PUSH-UPS;


5X6-8 1 MAX SET
(FEET ON FLOOR OR BOX OKAY) REST 2:00 THEN
SUPERSET 3 SETS @50% MAX SET
REST 1:00 BETWEEN SETS

WALL FACING HANDSTAND HOLD;


:20-:30 HOLD HANDSTAND WALK
:30 WORK, :30 REST
X6 SETS
HOLLOW HOLD
(MODIFY AS NEEDED TO KEEP LOW BACK
ON GROUND); 8 MIN EMOM
MINUTE 1: 40-50% MAX SET RING DIPS
:20-:30 HOLD MINUTE 2: :20-:30 RING SUPPORT HOLD
X4 SETS

SINGLE ARM DB STRICT PRESS

21X2 TEMPO; 4X6 EACH ARM


21X2 = 2 SECONDS LOWERING,

1 SECOND PAUSE AT THE BOTTOM, FAST UP,


2 SECOND HOLD AT THE TOP
DAY TWO

BEGINNER ADVANCED

STRICT PULL-UPS; STRICT CTB PULL-UPS; 5X (-1)


5X (-1) REST 1-2 MINUTES BETWEEN SETS
REST 1-2 MINUTES BETWEEN SETS (-1 MEANS 1 AWAY FROM FAILURE)
(-1 MEANS 1 AWAY FROM FAILURE)
8 MIN EMOM KIPPING BAR MUSCLE UPS
*POSITIONAL WORK* *CHOOSE A NUMBER OF REPS THAT YOU
CAN HOLD FOR THE WHOLE EMOM
STRICT HOLLOW TO ARCH;
3X8-10 SUPERSET
KIP LEVERS; 3X6-8 15-20 GHD SIT-UPS
KIP SWING W/ HIP POP; 3X6-8 5 ALT SINGLE LEG PISTOL SQUATS
OR 10 GYMNASTICS SQUATS
REST AS NEEDED BETWEEN SETS AND EACH X4 SETS
MOVEMENT,
ADD A TOWEL BETWEEN YOUR FEET TO
KEEP A TIGHT HOLLOW/ARCH POSITION

SUPERSET
10-12 V-UPS
10 GYMNASTICS SQUATS
X4 SETS
DAY THREE

BEGINNER ADVANCED

15 MIN EMOM 15 MIN EMOM


MINUTE 1: 1:00 AMRAP HAND RELEASE PUSH-UPS MINUTE 1: 1:00 AMRAP KIPPING HSPU
MINUTE 2: 1:00 AMRAP ROPE CLIMBS MINUTE 2: 1:00 AMRAP ROPE CLIMBS
(SUB ROPE PULL TO STANDS AS NEEDED) MINUTE 3: REST
MINUTE 3: REST WPX STRENGTH:
GETTING STARTED

01 Sign up to WODprep's Online


Training via WODprep.com

You will receive an invite via Take the time to watch our
02 your emails. Follow the 03 onboarding video and explore the
instructions on the email. WOD UP app.

If you have any questions, contact


04 [email protected] and we'll
be more than happy to help.
About
WODprep

At WODprep, we know that CrossFit can seem


intimidating, scary, and confusing.

It doesn’t need to be this way.

With simple, fun, and caring training programs


we help people fall in love with functional
fitness and discover their inner-athlete.

This changes lives for the better,


both physically and mentally.

WODPREP.COM

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