Gymnastics – January 2020

January’s gymnastics will be a work:rest metcon to brush out the holiday dust.

The whole class (beginner through to advanced) will work on the same circuit at the same time with the movements scaled up or down to be appropriate to the individual.

Since this is your first month back, work with movements that you already know how to do, to get things flowing again. (Beginners – the coach will teach you, so do not worry!).

Warm-up and get going asap.

Move straight from one circuit to the next.

Think of everything in 1 minute blocks:

20 secs work 40 secs rest = 1 min block

40 secs work 20 secs rest = 1 min block

60 secs work = 1 min block

60 secs rest = 1 min block

5 rounds

20 secs muscle-ups/pull-ups/skin the cat. 40 secs rest. (Choose one of the movements. Can scale to hang from rig)

40 secs p-bar shoulder stand hold. 20 secs rest (can scale to handstand hold against the wall or plank)

60 secs double-unders. 60 secs rest

4 rounds

20 secs L-sit hold. 40 secs rest

40 secs handstand push-ups. 20 secs rest (can scale to feet on box or dips or push-ups)

60 secs pistol squats. 60 secs rest

4 rounds

20 secs ring dips. 40 secs rest (can scale to station dips or push-ups)

40 secs toes-to-rings / toes-to-bar. 20 secs rest (can scale to v-ups or hanging knee raises)

60 secs box jumps. 60 secs rest