Gymnastics Classes Competition – June 2019
We are continuing our in-class friendly competitions with two new hero workouts and our beginner, intermediate and advanced options.
In the first class last week you tested both workouts to obtain a foundation of information to work from. From this, you can decide which weaknesses you need to improve on.
To avoid unnecessary high demand on your shoulders, you do not need to complete both workouts in the same class every week. For the rest of June, choose one workout per class and focus on improving this. This will also give you time to complete your strength work first.
The competition will be completed in July and you will do both workouts together again then.
If you did not attend the first week you can still join the class any week and be able to participate fully.
Equally, if you do not wish to enter the competition there is no requirement or pressure to do so – you can come to class and focus on improving your skills by working through a strength programme.
The competition workouts are listed below but first, let’s look at some great results from the first test week:
Workout 1 (muscle ups and burpees)
Darragh: 12 mins 28 secs (over half the muscle ups performed strict)
Chris: 13.15
Val (scale to chest to bar pull up): 13.49
Workout 2 (DB snatch and HSPU)
Mauricio (35kg + HSPU): 10 mins 12 secs
Chris (35kg + HPSU): 10.28
Konrad (27.5kg + HSPU): 10.07
Olly: (22.5kg + HSPU): 15.15
Brendan (17.5kg and scale HSPU to feet on box): 14.30
Well done to everyone else who took part! There was a big turn out and you all did a fantastic job. You have a very good base to start from and after all the hard work you have put in over the last year you deserve to feel good about this x
Workout 1 – Advanced
“Ryan”
5 rounds for time
7 muscle up (we will do ring muscle ups – you can choose strict or kipped and there will be one winner from each).
21 target burpees (both hands touch the target 6 inches above your hand when held above your head)
Workout 2 – Advanced
“Joseph Marchbanks Jr”
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
DB snatch 35kg / 20kg (reps are total number, using alternate arms i.e. 10 = 5 each arm completed R, L, R, L etc)
Handstand push up (you can choose strict or kip and there will one winner from each. Hands must be on 10kg plates)
Workout 1 – Intermediate
5 rounds for time
3 ring muscle up (can kip) OR 7 chest-to-bar chin ups (you can choose and there will be one winner from each).
21 target burpees (both hands touch the target 6 inches above your hand when held above your head)
Workout 2 – Intermediate
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
DB snatch 22.5kg / 17.5kg (reps are total number, using alternate arms i.e. 10 = 5 each arm completed R, L, R, L etc)
Handstand push up (kipped with hands on floor)
Workout 1 – Beginner
5 rounds for time
3 chin up OR 15 ring rows (you choose and there will be one winner from each)
21 burpees (no target)
Workout 2 – Beginner
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
DB snatch 17.5kg / 12.5kg (reps are total number, using alternate arms i.e. 10 = 5 each arm completed R, L, R, L etc)
Push up on low p-bars OR 24″ box (you choose and there will be one winner from each)
If you have any questions do feel free to come and have a chat with me (Jenna) x