Open 21.3 Equipment Free
The Open
Workout description
For total time: 30 air squats 30 V-ups 30 thrusters Then, rest 1 minute before continuing with: 30 air squats 30 dips 30 thrusters Then, rest 1 minute before continuing with: 30 air squats 30 handstand push-ups 30 thrusters Workout 21.4 begins 2 min. after completing or reaching the time cap for 21.3. Use a stick or PVC pipe to complete the thrusters. Perform the dips between two chairs. Time cap: 15 min.
Warmup:
10
min
Equipment:
Plyometric Box, PVC Pipe
Air Bike
Cooldown:
5
min
Modality:
Gymnastics, Weightlifting
Coaching notes
Start with the air squats, ensuring you keep your weight in your heels and your back straight for proper form. Move on to the V-ups with a focus on controlled movements, engaging your core throughout. During the thrusters, drive through your legs and use your hips to power the weight overhead.
Open 21.3 Equipment Free
The Open
Workout description
For total time: 30 air squats 30 V-ups 30 thrusters Then, rest 1 minute before continuing with: 30 air squats 30 dips 30 thrusters Then, rest 1 minute before continuing with: 30 air squats 30 handstand push-ups 30 thrusters Workout 21.4 begins 2 min. after completing or reaching the time cap for 21.3. Use a stick or PVC pipe to complete the thrusters. Perform the dips between two chairs. Time cap: 15 min.
Warmup:
10
min
Equipment:
Plyometric Box, PVC Pipe
Cooldown:
5
min
Modality:
Gymnastics, Weightlifting
Coaching notes
Start with the air squats, ensuring you keep your weight in your heels and your back straight for proper form. Move on to the V-ups with a focus on controlled movements, engaging your core throughout. During the thrusters, drive through your legs and use your hips to power the weight overhead.