The Skill WOD
GymnasticsWelcome to Midline Mastery! This 8 week cycle of training will be focused primarily on strengthening the application of the two primary shapes in gymnastics: Hollow and tight arch We will be applying these elements to Strict, dynamic and isometric elements throughout this 8 week cycle and by the end we will all become Maters of the Midline.
3 sessions per week
Must use App app to view and log training
Program Training
Prep
A
Warm up MM Day 1
1 Min Jump Rope 10 Lunges 20 Sec Plank 10 Shoulder Dislocates 3 Inchworms 10 Supermans
B1
Seated DB Shoulder Stretch
3 x 0:30
B2
Straddle Pancake
3 x 0:30
C1
Hollow Hold
8 x 0:20
C2
Arch Hold
8 x 0:20
C3
V-Ups
8 x MAX
D
Strict Chest to Bar Pull Ups
1 x MAX @ 2:00
Conditioning
A
Warm up MM Day 2
3 Rounds 1 min Ice Skaters 8 Spiderman Stretch and Reach 8 Alternating Scorpion Stretches 8 Straight legged Sit ups 8 Superman
B1
Matador Shoulder Stretch
3 x 0:20
B2
Hamstring Stretch
3 x 0:30
C1
Wall facing Handstand
4 x 0:30
C2
Side Plank
4 x 0:30
C3
Side Plank
4 x 0:30
C4
Hollow Rock
4 x MAX @ 0:30
D
1 Strict Ring Dip + 5s Hold w/ Turnout
5 x MAX
Prep
A
Warm up MM Day 3
3 Rounds 1 Min Plank Sprint (Mountain Stepper) 10 Shoulder Dislocates 12 Anchored Situps 16 Army Crawlers 12 Arch Rock Rocks
B1
Pigeon Stretch
3 x 0:45
B2
Cossack Stretch
3 x 0:45
B3
Baby Bridge
3 x 5
C
Hollow Open Bar Tap (Tight and Short)
5 x MAX @ 0:20
D
Arch to Hollow Rolls
5 x MAX @ 0:20
E
Kipping Pull-Up
5 x MAX @ 0:20
F
Ring Plank Outs
3 x MAX
