Thursday, August 17, 2023

BUILT Program

Conditioning

PHASE 1 GYMNASTICS TEST

Part 1)

For time

14 KB Goblet Hold Step Ups (53/35 to 20" box)

24 Handstand Push Ups*

14 KB Goblet Hold Step Ups

24 Strict Handstand Push Ups*

14 KB Goblet Hold Step Ups

24 Strict Chest to Wall Handstand Push Ups*

Part 1 Time Cap: 8 Minutes

REST 1 Min - Upon completion of Part 1, rest 1 Min and then begin Part 2. If you are time capped in Part 1, rest 1 Min and then begin part 2

Part 2)

For time

14 KB Goblet Hold Step Ups (53/35 to 20" box)

24 Pull Ups**

14 KB Goblet Hold Step Ups

24 Chest to Bar Pull Ups**

14 KB Goblet Hold Step Ups

24 Bar Muscle Ups**

Part 2 Time Cap: 8 Mins

Stimulus: Sustain

Target: All athletes get to the final movement in each part -> complete Part 1 and get to the MUps

*Pushing Movement Scaling: Should be progressively more difficult - ie: Push Up > HSPU > Strict HSPU

**Pulling Movement Scaling: Ring Row > Chin Over Bar > Chest to Bar