Training plans

Day 3 (Gymnastics + Conditioning)

A) Warm-up / Activation

A1. Warm-up

3 x 5″ Banded external rotation holds

3 x 10 Banded press

3 x 6 prone swimmers

A2. Specific prep

2 rounds of

5 strict pull-ups

5 strict handstand push-ups/pike push-ups

10 push-ups

B) Strength / Gymnastics

Every minute for 9 minutes

1st: 10 pull-ups

2nd: 10 ring dips

3rd: 10-15 handstand push-ups

C) Conditioning

C1. For time

Buy in,

5 wall walks

Then

9-6-3

Devil press

Burpee pull ups

Then

12-9-6

Toes to bars

Double dumbbells hang snatches

Then,

Buy out

5 wall walks

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June 2024
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Frixos Dimitriadis

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For any questions please email us at info@diet-sync.com and we’ll get back to you as soon as possible!

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Frixos Dimitriadis

Nutrition Coach

For any questions related to nutrition, feel free to email us at info@diet-sync.com or visit our nutrition page.

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