Thursday, December 31, 2015

A Brand X Method™ Preteen Workout

WARM-UP:
3x or 6:00
Handstand hold/attempt => 10-meter handstand walk or bear crawl => forward roll => 15-second passive hang => 15-second active hang => 10 vertical jumps => 10 one-legged side-to-side hops, each leg => 3 broad jumps

FOCUS:
Pull-up – focus on the gymnastics hollow; relate to ring row

WORKOUT:
3-4 rounds, rest 2:00 in between
10 toes-to-bar or hanging leg raises
1:00 dumbbell overhead hold
10 strict pull-ups or ring rows

CHALLENGE:
2x
Max rope climbs in 1:00
Max hollow hold