Monday, May 8, 2023

BUILT Program

Gymnastic Strength

AMRAP 10

In teams of 3, rotating full rounds*:

  8 Ring Rows**

  6 Strict Dips (Matador or Box)

Stimulus: Stamina

*P1 performs 8 ring row and 6 dips, then P2 8/6, then P3 8/6. 1 athlete working at a time

**Rx Ring Row = heels are at the same height as the bottom of the rings.

Conditioning

E2MOM x 4 Rounds*

  R1) 21 Toes-to-Bar - then - Max Rep Burpee Box Jump Overs in remaining time (24/20)

  R2) 18 Toes-to-Bar - then - Max Rep Burpee Box Jump Overs in remaining time (24/20)

  R3) 15 Toes-to-Bar - then - Max Rep Burpee Box Jump Overs in remaining time (24/20)

  R4) 12 Toes-to-Bar - then - Max Rep Burpee Box Jump Overs in remaining time (24/20)

Stimulus: Sustain

Target: 32 - 64 BBJOs

*No rest between rounds

*Scaling options:

    1) 18-15-12-9

    2) 15-12-9-6

   Movement options: Toes-to-Ring/Knee Raises/V-Ups