JumiGym

WU

• Rowing

Tabata 20”/10”

For 4'

1

• Pull-up^[4] x8

• Dragonflag (planche inversée barre/rings/poteau) x8

4 Rounds

2' Break

2

• Chin-up^[5] x8

• TtB x6

3 Rounds

2' Break

3

• Pull-up reverse (rings) X4

• Rowing bird (pieds surélevés) x8

4 Rounds

2' Break

4

• TRX Y-pull up(deltoïdes antérieurs) x8

• TRX Y-pull down (deltoïdes postérieurs) x8

4 Rounds

2' Break

5

• TRX curl x12

• TRX tirage en U (rotation de la coiffe) x10

4 Rounds

2' Break

6

• Back extension x12

  (ou Superman ?)

• Side crunch - on the Back Extension machine x8/side

4 RFT

WU

• Burpees

• MC

Tabata 20”/10”

For 4'

1

• Pompes hindoues x6

• Pompes chinoises x4/side

  (var. Lucioles)

4 RFT

2

• Dips (rings) xMax

• Pull over (rings) x6

5 RFT

3

• Flying PU, retour supination (rings) x10

• Triceps extension (rings) x10

4 RFT

4

• Decline PU x8

• Dips sur la box (ou Triceps dive) x8

4 RFT

Add.

• Deltopush (HSPU) x6

• Diamond PU x8

4 RFT

WU

• Good morning x12

4 Rounds

1' Rest

1

• Squat jump

• Split squat bulgarian

Tabata 20”/10”

For 4'

2

• Cossack squat x10/side

• Box jump x10

5 RFT

3

• Pistols (TRX ?) x8/side

• Sissy squats (TRX ?)

5 RFT

4

• TRX lunges x8/side

• TRX bridge x12

5 RFT

5

• Plank jumped leg switch

• Power burpees

Tabata 20”/10”

For 4'

Add.

• Calf extension x12

3 RFT

Skills

• HSPU x5

• HS hold 30"

4 RFT

1

• KB Swing x15

• BB High pull x10

4 RFT

2

• BB Thrusters x8

• Superman x15

• Hollow body^[6] 45"

4 RFT

3

• Biceps curl (poulie) x12

• Triceps extension (poulie) x12

4 RFT

4

• TRX PU+KTC (knees to chest) x8

• TRX pike-up x8

• TRX side crunch x6/side

4 RFT

5

• Plank KB side to side x10/side

• KB Russian twist x30

• Portefeuilles x20

4 RFT

WU

• Single under 1'

• 2KB thrusters x10

• Burpees x10

2 RFT

1

• HSPU x5

• 2KB Lunges x8/side

• Chaise 45"

4 RFT

2

• Pull-ups x5

  (option : Superman X20)

• 2KB Bent over raise x10

• Toes to bar x5

  (option V-up X12)

4 RFT

3

• Dips x10

  (e.g. avec 2 chaises)

• EB Biceps curls x10

• 2KB High pulls x10

4 RFT

4

• MC x50

• Lat. plank 45"/side

3 RFT

WU

• Single under 1'

• Get up 1'

• Jumping Jack 1'

2 RFT

1

• KB Squat OH

• KB Swing

• Burpees

9 - 15 - 21 - 15 - 9

2

• Fly on the ball

• Pullover

• Superman

21 - 15 - 9 - 15 - 21

3

• EB Biceps curl x45"

• EB Triceps extension x45"

5 RFT

4

• Russian twist x20

• MC x100

• Sit-up x20

3 RFT

WU

• Jumping Jack 1'

• Burpees x10

1'

x10

2 RFT

1

• KB Clean&Jerk X8/side

• 2KB Rom. DL x12

• Superman x12

3 RFT

2

• 2KB Thrusters

• Renegade PU&Row.

• Russian twist

21 - 15 - 9

3

• EB Biceps curl x12

• EB Triceps extension

• EB High pull x12

• Sit-up x12

3 RFT

4

• Hollow body 30"

• Lat. plank 45"/side

4 RFT

WU

• Single under^[7]

1'

5 Rounds

1

• 2KB Military Press^[8]

x8

Every 30" for 3'

2

• MC croisé^[9]

• Bear crawl hold^[10]

30"/each

5 Rounds

3

• 2KB Side Bend^[11]

• Pilates crunch^[12]

• Reverse crunch^[13]

x15/each

5 Rounds

4

• Single under

• Russian twist^[14]

x30/each

5 Rounds