Gymnastics / Monostructural Conditioning, Sprint Intervals
“Synchro Hollow”
AMRAP 5, in teams of 2,
Hollow-body holds, together
2 minutes to rest, record scores.
“Power Output Test”
AMRAP 5, in teams of 2,
Row for max average wattage
2 minutes to rest, record scores.
“Synchro Swing Mini”
AMRAP 5, in teams of 2,
Kettlebell swings, together
2 minutes to rest, record scores.
“Shuttle Test”
AMRAP 5, in teams of 2,
120-foot sprints, divided
2 minutes to rest, record scores.
After-Hour Accessory Exercise
Midline: Russian twists with a plate: 3 sets of 20-30 reps.
Grip/Decompression: Do 1 max effort dead hang from pullup bar
After: Accessory exercise, record workout results in Sugar WOD, clean/return equipment.
Before: Tighten up those running shoes; find a teammate
