In part 1, We are continuing our Linear Progression cycle.   Keep in mind that all our percentages are based on technical failure and not simply completion regardless of mechanics and quality.  Essentially the name of the game with this cycle is that it starts challenging and stays challenging. The challenge only increases due to fatigue, not due to increased load.  This 18-minute workout combines gymnastics and strength with an ongoing cardio challenge. Every two minutes, you’ll need to pause your work for a 200-meter run. After the run, get right back into your toes to bar and push presses, focusing on maintaining good form and efficient reps. 

Score | Total rounds and reps of toes to bar and push press.

Toes To Bar | Able to complete 12-18 reps in the “non running” minute. 

Push Press | Able to complete 12-18 reps in the “non running” minute. 

Run | About 1:00 or less. 

Cylinder of strength

For today’s strict press we want to teach our athletes how to maintain a “cylinder of strength” throughout the strict press movement. By gripping the ground, squeezing the butt, squeezing the legs, and squeezing the abs the athletes will be in a strong and rigid position to execute the lift. By design, the lower back contains a lot of muscles (called erectors). We  can both protect and train those muscles by maintaining an upright torso and keeping the midline engaged.

TOES TO BAR

Reduce Reps
Toes To As High As Possible
Knees To Chest
Sit-Ups    
V-Ups

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PUSH PRESS

Reduce Loading
Sub Kettlebells or Dumbbells
Sub Barbell
Kipping HSPU

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200M RUN

1:15 Time Cap
250/225m Row
200/180m Ski
12/10 Calorie Echo Bike
500/450m Bike Erg
1:00 Moderate Effort on Treadmill/Runner*

Our run today is on a short time frame, if athletes need to scale encourage them to do 150m or 100m.