OverPowered Solo - Gymnastics
OverPowered Athletics
Functional Fitness, Functional Training, Strength & ConditioningBecome the Ultimate Fitness Athlete with Our OverPowered:Solo Gymnastics Training Program!
Perfect new skills, build positional strength and technique, break through bottlenecks, and build elite capacity in high-skill gymnastics movements that will turn you in to a PEAK GymNinja ready to show off in your next competition.
Warm Up
A
3 sets of: 10/8 Calorie Ski 5 / side World's Greatest Stretch 10 / side Single Leg Glute Bridge 30sec Elevated Prayer Stretch on Bench
B
Small Ring Swing + Max Effort Ring Swing
5 x 1
C
Max Effort Ring Swing with Hip Drive
5 x 1
D
Max Effort Ring Swing with Pull to Shoulders
5 x 1
E
2-Poisition Jumping Muscle Up
10 x 1
Ring Muscle Up Capacity
F
3 x 3:00 on / 3:00 off 1:00 Echo Bike @ hard-ish pace *Rest 20sec, then 40sec max reps Ring Muscle Ups 30sec Echo Bike @ hard-ish pace Max reps Ring Muscle Ups in remaining time *Bike should feel tough but sustainable *Cap of 20 total Muscle Ups for the day
Warm Up
A
3 sets: 10 Scap Push Ups 10 / side Deadbugs 10 Band Face Pulls 30sec Row, increasing pace every 10sec
B
Lunge Kick to Wall Kiss
3 x 1
Handstand Skill
C
3 sets, for quality 1 Wall Walk into 20-50 sec Wall Facing HS Hold *Rest 1:00, then 1 wall walk + 4-20 shoulder taps *Rest 2:00 b/w sets *Continue tapping as long as you can maintain the points of performance that we have been working on in a handstand. 1. Hands stacked directly under shoulders 2. Feeling some of your weight in your fingertips 3. Actively pressing into the ground throughout hold 4. Squeeze legs and toes together- point toes
Handstand Walking Capacity
D
4 sets, for total time: 20/15 cal row 15m Handstand Walk 15/10 cal row 7.5m Handstand Walk *Rest 1:1 b/w sets *5:00 cap per interval
Warm Up
A
3 sets of: 5 Inch Worms 10 Handstand Scap Push Ups 10 Scap Pull Ups 15 Hollow Rocks
B
Low Bar Butterfly Circles
4 x 6
C
Paused Butterfly Follow Throughs
4 x 4
D
One Leg On Box Chest to Bar Pull Ups
4 x 6
Chest to Bar Capacity
E
For quality: 15-12-9-6 reps of Calorie Echo Bike C2B Pull Ups Echo bike at a pace you could hold for a 15-20 minute AMRAP. Focus is on C2B sets / managing rest between
Warm Up
A
3 sets of: 10 Scap Push Ups 15 Band Pull Aparts 5 / side Half Kneeling KB Bottom's Up Press 3 Broad Jumps, increasing distance each jump
B1
Dumbbell Z-Press Overhead Hold
4 x 0:45
B2
Pike on Box Handstand Push Up
4 x MAX
C
Half-Kneeling DB Shoulder Press
3 x MAX
Handstand Push Up Capacity
D
7 rounds for time: (or CAP 60 reps) 200m run @ 1mile effort pace *10sec transition AMRAP Strict HSPU to 1RIR *Rest 1:30 b/w sets
Cameron Joseph
Owner and Head Coach of OverPowered Athletics | 10+ years coaching competitive CrossFit athletes | M.Sc Strength and Conditioning | CFL2 - PN1
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OverPowered Solo - Gymnastics
OverPowered Solo - Gymnastics
OverPowered Solo - Gymnastics
