Today’s warm-up was a bit more intense than usual. First, we started off with 3 rounds of 500m Row and 10 Burpees. That will certainly get your whole body moving, huh? After that, we did a Jump-Rope workout where technique focused on single jumps, alternating legs, 2 hops per leg and finally double-unders. Last but not least, we finished out the warm-up with some agility drills and sprints.
The workout today was a 4-rounder with Wall Balls, Ring Rows and Box Jumps. In order to start introducing gymnastics rings into more workouts, we’ll be starting with two of the more basic movements; Ring Push-Ups and Ring Rows. Note, I said more basic, definitely not “easy”!
Workout of the Day:
4 Rounds for Time of-
15 Wall Balls / 15 Ring Rows / 15 Box Jumps
Athlete Results:
Kristin (14lb Wall Ball)- 13:12
When the workout was done, we ended the day with 3 rounds of:
10 Back Extensions / 10 GHD Sit-Ups
Both athletes tonight are looking incredibly strong with their “to-parallel” GHD Sit-Ups. That means in small doses, we’ll be able to start increasing that range of motion to get them closer to touching the ground each rep. Yay for progress!
Smashby's Training Blog 