The Skill WOD
GymnasticsThe Elements team starts at the beginning of elemental gymnastics positions and poses and progresses athletes to intermediate level gymnastics. Elements is ideal for everyone but designed specifically for athlete who are developing balance, coordination, core strength, strict movement, and for athletes that are building to get their first muscle up.
The Elements should take no longer than 60 minutes, from beginning to end.
You'll need access to rings and a pull-up bar and that's just about it. The Elements program can be done in conjunction with any lifting program and we recommend that your training is performed on off-days if possible. We specifically designed the Elements team's programming to work with the programming designed by Coach Spitz for the Barbell WOD.
Expect to work hard and expect incredible results!
Features3 sessions per week
Must use App app to view and log training
Team Training
A1
Hollow Hold
3 x 0:15
A2
Arch Hold
3 x 0:15
A3
Arch Lifts on GHD
3 x 5
A4
Hollow Rock
3 x 10
A5
Shoulder Dislocates
3 x 10
A6
"L" Grip Shoulder Dislocates (Pass Thrus) Side
3 x 10
B
Strict Pull up
1 x MAX
C
Modified Muscle-up Negative
4 x 2 @ 0:01
D
Close Grip Chin-Ups
4 x 3
E1
Weighted Dip
1 x 3 @ MAX %
E2
Static Dips
2 x MAX
F1
Banded Dips
5 x 3
F2
Parallette Dips
2 x MAX
G1
Ring Rows
3 x 12 @ 0:02
G2
Ring Plank Hold
3 x 0:30
A1
GHD Bridge
3 x 0:10
A2
Laying Handstand Hold Drill
3 x 0:10
A3
Extended Hollow Hold
3 x 0:05
A4
Plank Hold
3 x 0:10
B
Handstand Hold
1 x MAX
C
Handstand Wall Balance
6 x 0:10
D
Plank Hold
4 x 0:30
E
Inchworm Walk-out
4 x 8 @ 0:01
F1
Frog Stand Balance
3 x 0:10
F2
Headstand Hold
3 x 0:10
F3
Tuck-ups
3 x 8
A1
Band Pull-Aparts
3 x 10
A2
W's
3 x 10
A3
Shoulder Dislocates
3 x 10
A4
Banded Rows
3 x 10
A5
Arch Hold
3 x 0:15
A6
Hollow Hold
3 x 0:15
B
Static Dips
1 x MAX
C
Strict Modified Muscle Up
8 x 1 @ 0:01
D
Banded Ice-cream makers
5 x 3
E
Weighted Hollow
4 x 0:30
F1
Ring Push-ups
3 x 10
F2
Modified Ring Push-ups
3 x 10
F3
Ring Plank Outs
3 x 10
When you join a team you’re getting more than programming, you’re joining an online community.
Elements
Elements
Elements
