Friday April 10th

General Warm-Up
2:00 Cardio Choice
—
2 Sets:
:15 Passive Hang + :15 Active Hang
8 Scapular Pull-Ups
5/5 Single Arm Ring Rows
:20 Hollow Body Hold
:20 Arch Hold
10 Ring V-Outs
—
Then transition to the bar:
8 Bar Kip Swings
4 Kipping Knees to Chest
4-6 Toes to Bar Progression (Toes to Target / Alt Toes to Target / Full Toes to Bar)
Specific Gymnastics Prep
2 Sets:
:05 Ring Support Hold
3 Slow Ring Dip Negatives (:03 descent, pause at bottom)
3 Ring Dips or Modification
:10 Tuck Front Lever Hold or Progression
—
Walk through the 5515 tempo standard and tuck front lever scaling before the EMOM clock starts. Athletes should understand the time under tension demand and arrive at minute 1 with positions already rehearsed.

‍

10:00 EMOM
Minute 1: 3-5 Reps x 5515 Tempo Ring Dip
Minute 2: :20 sec Lsit hold on rings or hanging from the bar.

Tempo Dip = :05 sec Lowering from the Top, :05 sec Hold in Bottom of Dip, :01 sec on the Press back to Support, :05 sec Support Hold

Modifications / Adjustments
Tempo Ring Dip
- Add Band Tension / Toenail Spot
- Ring Push-Up with same tempo

‍

Specific Primer / After Gymnastics EMOM
2 Controlled Sets: Building to working loads
4-6 Toes to Bar
9/7 Calorie Echo Bike
6 Alternating Dumbbell Hang Snatches @ warm-up load
—
6 Toes to Bar
9/7 Calorie Echo Bike
9 Alternating Dumbbell Hang Snatches @ working load
Use this to confirm dumbbell load, snatch turnover mechanics, and bike pace before the clock starts on "Spinner."
‍

"Spinner"
3 Rounds for Time
18 Toes-to-Bar
12/9 Calorie Echo Bike
18 Alternating Dumbbell Hang Snatch
Dumbbell: 1 x 50/35lb, 22.5/15kg

‍

Level 2
3 Rounds for Time
18 Toe to Bar
12/9 Calorie Echo Bike
18 Alternating Dumbbell Hang Snatch
Dumbbell: 1 x 35/25lb, 15/12kg

‍

Level 1
3 Rounds for Time
12 Hanging Knee Raises
10/7 Calorie Echo Bike
18 Alternating Dumbbell Hang Snatch
Dumbbell: 1 x 25/15lb, 12/8kg
Masters 55+
3 Rounds for Time
16 Toe to Bar
10/7 Calorie Echo Bike
16 Alternating Dumbbell Hang Snatch
Dumbbell: 1 x 35/25lb, 15/12kg
‍

Goal: 7:00 – 11:00 | Time Cap: 12:00

Stimulus: Anaerobic Capacity / Gymnastics and Cyclical Power
RPE: 8.5-9/10

Primary Objective: Toe to Bar efficiency across all three rounds, broken sets early are faster than grip failure late. Plan to break early here in order to preserve quality sets later on in the workout.
Secondary Objective: Sprint the Echo Bike. At 12/9 calories the bike is a :30-:45 effort for most athletes. Treat it as a strong effort with a high output, short duration, and use the transition to the dumbbell to bring your breathing back down.

Workout Strategy
Spinner sharks are explosive and unpredictable and this workout mirrors that same quality. Under 11 minutes, three movements, and nowhere to hide. The Toe to Bar will test grip and midline across rounds, the Echo Bike keeps the lungs honest, and the hang snatch works the shoulders, hips and reinforces hip extension. Every transition matters here as the time domain is short.

Toes-to-Bar: Break up your sets early. Sets of 10/8 or 7/6/5 from round one will outlast a set of 15 that blows up your grip by round 2. The hang snatch from the previous round will have pre-loaded your grip and lats, creating fatigue in rounds 2 and 3. Kip efficiency as the priority; keep a tight arch, tight hollow, and efficient toes to the bar between the hands.

Echo Bike: This is a fast strong effort each round. At 12/9 calories there is no real pacing strategy, just get on and tackle each round with a hard charging effort. High RPM out of the gate and hold on. Use the transition off the bike to shake out your hands before picking up the dumbbell.

Alternating Dumbbell Hang Snatch: The hang position is intentional given Thursday's deadlift volume. It removes the pull from the floor and keeps the stimulus in the hip and and shoulders. Keep a consistent tempo and look to stay unbroken or break at most 1x during each round.

Transitions: At this time domain every second between movements counts. Plan your breaks and move quickly between stations.

Modifications and Adjustments
Toes-to-Bar
- Toes to Target / Alternating Toes to Bar / Kipping Knees to Chest / Hanging Knee Raises
- Reduce reps to 12-15
- V-Ups / Tuck Ups / Abmat Sit-Ups

Echo Bike
- Adjust the volume to 10/7 for athletes not completing the bike in under 50 seconds
- 12/9 Calories on Bike Erg or Ski Erg

Alternating Dumbbell Hang Snatch
- Reduce load or reps before modifying the movement
- Russian Kettlebell Swings if you cannot go overhead

‍

‍

‍