Helen - Wednesday 1st October

Helen

Test Workout 4

3 Rounds For Time: 15 min TC

400m Run

21 KBS

12 Pull Ups

Rx: 24/16

MRx: 20/12

Skills Practice Session: EMOMx10

Pick one skill you wish to work on or improve.

•Double Under Practice: 30 - 45 secs work

Build confidence skipping and progress into timing and co-ordination of the rope passing over.

•Toes to Bar Practice: 5 – 15 reps Unbroken

Practice maintaining the kipping action while trying to increase the height of your toes. (Don’t Lose Kip Swing!)

Amin to get 5 – 15 reps unbroken and maintain!

•Bar Muscle Up Practice: 1 – 10 reps

Focus on building a high more aggressive kip swing and popping hips higher to the bar. Keep knees and feet together to avoid chicken wings. Complete a progression or the muscle up within the minute and maintain!