Wednesday, September 3, 2025

BUILT Program

Gymnastics

Toes-2-Bar Skill development

Option 1:

2 Rounds for quality:

  15 - 12 - 9 - 6 - 3 (90 total reps)

Option 2:

3 Rounds for quality:

  9 - 7 - 5 - 3 (72 total reps)

Option 3:

Perform 10 - 15 sets of 3 - 5 perfect, unbroken T2B or knee raises, aiming to accumulate 30 - 50 reps

All sets must be unbroken to count, resting as needed between sets and rounds to stay unbroken

Stimulus: Stamina

Cap: 10 Mins

Conditioning

On a continuous 6:00 clock:

From 0:00 - 1:00

  10 Alt. DB Snatches (50/35)

  Max Lateral DB Burpees

From 1:00 - 3:00

  20 Alt. DB Snatches (50/35)

  Max Lateral DB Burpees

From 3:00 - 6:00

  30 Alt. DB Snatches (50/35)

  Max Lateral DB Burpees

No rest between rounds

Stimulus: Sustain

Target: 10-15-20+ Burpees to 15-20-30+ Burpees