Wednesday Group Strength and Conditioning

30 min skill work

Every minute, work on a movement from a section (A, B, or C). Try not to do movements from the same section in consecutive minutes. Muscle ups and skin-the-cats are the wild card exception and can be used for any station… for example the workout can simply be muscle ups skin-the-cats on the minute for 30 min. Please only do skin the cats if you have experience comfortably performing these at high volume before.

One Muscle up on the rings or bars can be used for any category. Try to upgrade your skill level or numbers per round compared to last time.


-10 kipping (beat) swing

-10 ring rows (start with shoulders as close to hip level as possible. Place feet on box if needed

-5 strict pull up

-5-10 kipping pull up (chin over bar, chest to bar, hip to bar)

-10 K2E or T2B

-1 rope climb

-1 legless rope climb


-30s FLR

-10-15 push up

-10-15 ring or parallette pushup

-5-10 dips

-dumbbell press

-handstand hold

-5 handstand pushup

-handstand walk

-5 plyo pushup

-2 planche pushup


-15-20 air squat

-10 cossack squat

-10 deck squat

-10 pistols

-15 hollow rocks

-15 arched body rocks

-30s hollow hold (aim for arms straight, biceps touching

-10 to 20 GHD sit ups

-10 to 20 GHD hip extensions

-8 L-hang Leg raises

-15s L-sit

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