The Skill WOD
GymnasticsWelcome to THE SKILLWOD 2020 Vision Cycle. In this Eight week training module, You receive 3 sessions a week.
Repeated Warm ups, Mobility and Activation sets as well as Skill Sets that will help develop muscular endurance along with refining our skill Acquisition on rope climbs, inversion work midline and grip strength and utimately the ring muscle up. Both Strict and kipping iterations.
Measured and appropriate for the athlete looking to continue on their mastery of movement from 2019! Here we go..
Features3 sessions per week
Must use App app to view and log training
Program Training
Prep
A
2020 Warm up Day 1
2 Rounds 1 Min Skipping Jump Rope 10 Hollow Rocks 10 Russian KBS 20 Plank Shoulder Taps
B1
German Hang Stretch
2 x 0:20
B2
Bar Assisted Thoracic Opener
2 x 0:20
C
Rope Climb
1 x 15:00 @ 15
D
Rope Pull Up
1 x MAX @ 2:00
E
Ring Push-ups
1 x MAX @ 0:02
Prep
A
2020 Warm up Day 2
2 Rounds 1 Min Assault Bike 12 V ups 12 Arch Rocks 6 Burpees
B1
Alternating Scorpion Stretches
2 x 12
B2
Couch Stretch (Hip Flexors)
2 x 0:30
C
Swinging Muscle Ups
1 x 20 @ 8:00
D
Weighted Dip
1 x 5
E
Ring Support w/ Turnout
1 x MAX
Prep
A
2020 Warm up Day 3
2 Rounds 1 Min Row 10 Bar Hollow Opens 10 Lunges 10 GHDSU 10 Back Extensions
B1
Baby Bridge
2 x 5
B2
Pigeon Stretch
2 x 0:30
Workout
C
Toes to Bar Skill Test AMRAP 5 Ladder Up of Toes to Bar Increasing by 2.4.6.8.10.12.14 RECORD TOTAL REPS INSIDE 5 mins
D
Parallette L-Sit Hold
1 x MAX
E
Weighted Plank Hold
1 x 1:00
