Your Guide To Open Gym Training.

Warm Up.

Swimmer 5 reps

2 rounds
Front support wrist rocks 30sec
Cossack squat 10 reps
Tall bear scap shrugs 30sec

Handstand Conditioning.

Choose A, B, C or D stick with it for 5 weeks

A1. C2W hold 5 x 30 seconds
A2. Active hang 5 x 30 seconds
Add 5 sec per week until you achieve 60 seconds

B1. Wall walk 3 x 3 reps
B2. Rear support hold 3 x 30 seconds
Add 1 rep + 5 seconds per week for 5 weeks

C1. Back to wall handstand balance 5 x 15 sec
C2. Pike HS hold 5 x 15 sec
Complete as prescribed for 5 weeks

D1. Back to wall tuck walk downs 5 x 5 reps
D2. Chest to wall tuck 5 x 15 sec
Complete as prescribed for 5 weeks

Ring Strength.

Choose A, B, C or D stick with it for 5 weeks

A1. Active hang 30 seconds
A2. Single arm hang rotations 2 per side
A3. Strict leg raise 5 reps
Add 5 seconds + 1 rep per week for 5 weeks

B1. False grip hang 15 seconds
B2. Tempo false grip pull up 3 reps (2 secs up, 2 hold, 2 down)
B3. Tempo ring push up 3 reps (2 secs up, 2 hold, 2 down)
Add 1 rep per week for 5 weeks

C1. Pull up singles 10 x 1 rep
*focus on lean back and not pulling too fast
C2. Low ring MU transitions- back and forth 5 x 30 sec
C3. DB tricep kick backs 5 x 5 per side
Don’t add any thing. Practice on improving quality over 5 weeks.

Body Weight Sweat.

Choose A, B, C or D (change it up every session)

A (25min workout)

4min work 1min rest for 5 rounds

20 Reverse lunge or Plyo lunges

10 push ups

20 plank rows (10/side)

20 Air squats or squat jumps

B (15min workout)

2 rounds 90sec of work 60sec of rest

Burpees

DB thrusters (goblet position or 2 DBs)

Vnaps or v-tucks

C. (12min workout)

20 Plyo squat (weight)

15 Push up

10 Tuck jump

5 Pull ups

D. 30 sec on 60sec off x 4

Tuck Jump or Straight Jump

Burpee

Rest 4min

B. 16 min constant pace

Bunny hop over box 10

Mountain climbers 20

Push up 10

Goblet Squat 20 reps

Ring row 10

Strength.

Choose A, B, C or D and stick with it for 5 weeks (should be done along with Strength classes to ensure well rounded program)

A.

A1. Ring row 3 x 6 reps

A2. Push up 3 x 6 reps

Add 1 rep each week

2-3 rounds

Slider hamstring curl 12 reps (slow)

Goblet squat with 3sec pause 12 reps

Slow roll up sit up 6-12 reps

B

B1. Ball up 3 x 3 reps

B2. Ring plank hold 3 x 30sec

Add 1 rep/5sec each week

2-3 rounds

Weighted reverse lunge 12 reps

Strict leg raise 6-12 reps

Plank 30-60sec

C

C1. Strict pull up or low ring pull up 3 x 3-6 reps

C2. Bar Dip or Toe spotted Dip 3 x 3-6 reps

Add 1 rep each week

2-3 rounds

Straight arm pulldown 12 reps

Weighted OH reverse lunge 12 reps

D.

D1. DB Split Squat 3 x 6/side

D2. DB Hip Thrust 3 x 15 reps

2-3 rounds

Pull up or Low ring pull up 6-12 reps

False grip hang 20sec

Pike push up 6-12

Flexibility.

Choose A or B

A. Upper Body

Wrist rocks 1 x 60sec

Shoulder Opener (hands on box) 1 x 90-120sec

Pec stretch on floor 1 x 90-120sec

Bar Hang 1 x 90-120

Cat Camel 1 x 90sec

B. Lower

Hip flexor 1 x 90-120

Half split (straight front leg) 1 x 90-120sec

Pigeon 1 x 90-120

Straddle (L) 1 x 90-120

Straddle (R) 1 x 90-120

Straddle Middle 1 x 90-120

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