Thrusday August 27th

General Warm-Up
2:00 Cardio Choice
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2 Sets:
10 Banded Pull-Aparts
8 Scapular Pull-Ups
:20 Dead-Hang + Active Hang
8 Inchworm Push-Ups
10 Alternating Scorpions
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2 Sets (Priming Midline and Pulling Positions):
5 Hollow Rocks
:20 Hollow Hold
10 Ring Rows
10 Bear Plank Shoulder Taps

Gymnastics Skill: Strict Pull-Up
Every 1:30 x 6 Sets

Option A: 5 Weighted Strict Pull-Ups
Option B: Max Unbroken Set of Strict Pull-Ups (targeting 6+ reps)
Option C: 5 Jumping Pull-Up to Slow Eccentric

Athletes should self-select their option based on current pulling strength and where they are in their gymnastics development. Option A is for athletes with a confident strict pull-up and enough capacity to add load and still move cleanly across all six sets. Option B is for athletes building volume and consistency on unbroken strict pull-ups, where the goal is a repeatable big set each interval. Option C builds the pulling strength foundation through time under tension on the eccentric phase, which is where most of the structural adaptation happens. Every option should feel like quality work, not survival.

Loading Notes:
- Option A: Select a load that allows all five reps to be completed with full chin-over-bar standard and no kipping; athletes should aim to hold the same load across all six sets, making a small increase only if mechanics remain clean.
- Option B: Athletes using a band should select a tension that allows them to reach 6 or more reps unbroken; if the band results in sets of 10 or more every round, reduce tension.
- Option C: Use a box to start with the chin above the bar, then lower under control over three to five full seconds; if sustaining the eccentric is difficult, add light band support only.

Points of Performance:
- Full chin-over-bar at the top of every rep with the shoulder fully extended and the chest near the bar, not the chin barely clearing on a craned neck.
- Complete lockout at the bottom of every rep before initiating the next pull, ensuring the scapulae are actively engaged rather than passively hanging.
- A tight, connected body position throughout, with the core braced, the legs together, and no kipping or swinging to assist the concentric phase.

Modifications:
- Level 1: 3-5 Eccentric Pull-Ups using a box to begin with the chin above the bar and lowering slowly over three to five seconds; add light band tension if maintaining control of the lower is not yet possible.
- Hotel Gym / Travel: Every 1:30 x 6 Sets, 5 Dumbbell or Kettlebell Bent-Over Row per side building to a moderate working load, focusing on scapular retraction and a full range of motion each rep.


Conditioning

"Robots"
Every 4:00 x 4 Sets
15 weighted sit ups
200m Run
10/7 Push-Up Renegade Rows
200m Run
Dumbbells: 50/35lb (22.5/15kg)

Level 2:
Every 4:00 x 4 Sets
12 weighted sit ups
200m Run
8/6 Push-Up Renegade Rows
200m Run
Dumbbells: 35/25lb (15/12kg)

Level 1:
Every 4:00 x 4 Sets
15  Sit-Ups
150m Run
7/5 Push-Up Renegade Rows or Dumbbell Row (no push-up)
150m Run
Dumbbells: 25/15lb (12/7kg)

Masters 55+:
Every 4:00 x 4 Sets
12 or 15 weighted sit ups
200m Run
8/6 Push-Up Renegade Rows
200m Run
Dumbbells: 35/25lb (15/12kg)
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Objectives, Stimulus, Workout Strategy and Movement Modifications:

Goals: ~3:00 per set
Stimulus: Midline Conditioning / Fatigued Running
RPE: 8.5/10

Primary Objective: Complete each set in under 3:20 across all four intervals.

Secondary Objective: Unbroken GHD sit-ups and push-up renegade rows every set.

Workout Strategy

- The first 200m run is a reset, not a sprint; settle into a smooth 3-5k race pace that lets the breathing organize before arriving at the dumbbells.
- Push-up renegade rows demand a wide foot stance and a square hip position; athletes who let fatigue rotate their torso lose both the stimulus and the movement standard, so own the position before chasing unbroken reps.
- The finishing 200m is where athletes earn the interval; push hard and finish strong, but calibrate the effort so the next set begins at the same intensity as the first.
- Hold the same split across all four sets; this is not a workout where athletes should go out in 2:30 and fade to 3:50 by set four.

Points of Performance
- 200m Run: Tall posture, relaxed shoulders, and a consistent cadence; resist the urge to hunch forward when the midline is fatigued.
- Push-Up Renegade Rows: Hips square throughout, feet wide for a stable base, elbow close to the body on the row, and a full push-up range of motion before each pull.

Modifications / Adjustments
-Sit-Ups:  V-Ups / Tuck-Ups
- 200m Run: 250/220m Row / 16/12 Calorie Bike / 200m Ski Erg / Reduce distance to 100m for newer athletes
- Push-Up Renegade Rows: Reduce reps / Perform from the knees / Split into separate Dumbbell Row reps without the push-up / Reduce load before reducing reps

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