05.02.2025

Gymnastics Conditioning

bar muscle ups with low bar transitions 
https://youtu.be/7tluhjCnUzE 
1. Strict Transition- slow!!

• feet under the bar, elbows straight until they get above the bar

2. Toe Tap Swing

• body is all the way out from the bar, straight arms

• hips on the ground

• pulling knees to chest- that's it!

3. Toe Tap Swing + Strict Transition

• put them both together

4. Strict Press Through

• feet on 2 or 3 plates- on the edge, you may want another person to stand against plates

• straight arms- slow!!, no bending arms at all and over the bar

5. Toe Tap Transition

• swing not pull

• pulling knees to chest and then tap the floor and transition

6. Low Bar Driving Drill

• with a 20" box and plates on box and someone standing against the box

• push feet off of box with straight arms and transition

• keep moving the box further out for more difficulty

WOD 
"Hidden Gold"
20:00 EMOM
min 1- 5-8 BMU or C2B pull ups or 2-5 strict pull ups
min 2- cardio of your choice x 45 seconds
min 3- front squats (from the floor) x 10 reps 135/95 115/75 95/65
min 4- rest