GYMNASTICS CAPACITY

What's Gymnastics Capacity?

We've been previewing it over the past couple of weeks, but now we're really going to dive in head first. The programming will be focused on increasing and improving your work capacity for Toes to Bar, Pull Ups, and Handstand Push Ups.

We will measure and track improvements by the size of sets you are able to do and the amount of rest time required to repeatedly hit that number of reps. One should go up, while the other goes down.

To begin...

We're going to start with some baseline testing, so we have some numbers to build upon. The tests are:

• 100 T2B
• 100 kipping HSPU or 80 strict HSPU
• 100 Pull Ups or 80 C2B

These will all be performed For Time with a twist. Every set you do MUST contain the same number of reps unbroken, and you will perform each set on the minute. The number of reps you perform is up to you, and for testing purposes, it's better to be conservative. Pick a number that you know you will be able to hit for all sets, but the last third of your sets will start to become difficult. 

For example, I decided to do 10 T2B  per set, so I did a 10 minute EMOM of 10 T2B. Around set 7, it was just starting to be difficult to hold on for the last few reps, but I was relatively easily able to finish.

How is this going to work?

As the programming progresses, changes will be made to number of reps performed, and the amount of rest allowed. The baseline test is performed on the minute, but next week might be every :55 seconds. Or it could 1.5x the number of reps, but performed every 2 minutes. 

Because the programming will be based on your Baseline Tests, it is VERY important to remember your rep count. Consider it similar to your one rep max back squat, then doing percentage work based off that number.

Who will benefit from this programming?

Everyone... unless you can do 100 T2B, 100 pull ups, and 100 HSPUs unbroken. If that's the case.. first of all, you're a beast, secondly, I'll give you different programming to make your reps go faster.

But yes, this programming is for everyone because it's completely scalable, both up and down. Don't have kipping HSPUs? You can do the same work with box HSPU. Don't have toes to bar? You can do knees to chest or toes towards bar. However you scale the movements within a WOD should be done for this programming. But if you are scaling the movements, I recommend adding some extra work to get those skills. 

One more note, if you are going to be doing less than 5 reps, do a set every 30s if possible.