Workout of the day

We’re focusing on core strength, gymnastics skills, and posterior chain work today. Move smoothly through the rounds and maintain good form.

The workout of the day consists of:

4 rounds for time:

  • 20 Knees to Elbow
  • 15 Supermans
  • 5 Bar Muscle-ups

Scaling

  • Knees to Elbow: Scale to hanging knee raises or sit-ups if needed.
  • Bar Muscle-ups: Scale to Chest to Bar pull-ups, Jumping Pull-ups, or regular Pull-Ups.
  • Supermans: Can be done on the floor if no access to GHD.

No equipment

  • Knees to Elbow: Sit-ups
  • Supermans: Floor Back extensions
  • Bar Muscle-ups: Pull-ups on tree branch, door frame, or strong horizontal bar.

Warmup

  • 5 minutes easy cardio (jog, row, or bike)
  • 2 rounds:
    • 10 PVC pass-throughs
    • 10 leg swings per side
    • 10 Scap Push-ups

Cooldown

  • Couch stretch: 1 minute each side
  • Seated forward fold: 2 minutes
  • Child’s pose: 2 minutes