The Skill WOD
GymnasticsThe First Cycle (March 2015) - This is the first cycle of the REGULAR Track of the Skill WOD. In 6 Weeks your volume will increase by 30% provided you stay with the program and focus on pushing your limits. 40% of the work in this is Static Pulling , Pressing and Muscle upping. 60% technical clean up and allows for an athlete to develop more spatial awareness and coordination.
3 sessions per week
Must use App app to view and log training
Program Training
A1
Band Pull-Aparts
3 x 10
A2
W's
3 x 10
A3
Shoulder Dislocates
3 x 10
A4
Bottom of the Dip Hold
3 x 0:05
A5
Top of the Pull Hold
3 x 0:05
B
Rotator Pressure Wrap & Floss
C1
Three Swing to Kip Pull-Up
4 x 3
C2
Ring Muscle Up Hip Kip Drill
4 x 3
C3
Kipping Ring Dips
4 x 3
D
Swinging Muscle Ups
2, 2, 2, MAX
E
Strict Muscle up
6 x 1
F
MU Bear Complex
5 x 2
A1
Bridge Rocks
3 x 5
A2
Arm Circles
3 x 5
A3
Laying Handstand Hold Drill
3 x 0:10
A4
Plank Hold on Hands
3 x 0:15
B1
Freestanding Handstand Hold
3 x 0:10
B2
Elevated Plank Hold
3 x 0:20
B3
Strict HSPU
3 x MAX
C1
HSPU Negative to Push Up Shoot
5 x 0:10
C2
Jumping Tuck Ups
5 x 8
A
Bar Work
4 x 3
B
Hollow Open Bar Tap (Tight and Short)
4 x 5
C
Hollow Open Bar Tap (Dynamic with Shoulder Lift)
4 x 4
D
Kipping Chest To Bar Pull ups
3, 3, 3, MAX
E
Butterfly Chest to Bar Pull ups
3, 3, 3, MAX
F
Strict Pull up
6 x MAX
G
T2B + KTE Complex (Strict)
3 x MAX
H1
Weighted Plank Hold
4 x 1:00
H2
V-Ups
4 x 25
