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SAT · AUG 22 · 85–95 minutes

Bodyweight Upper Body + Gymnastics + Plyometrics

Move explosively without getting loose, own every bodyweight rep, and stop each gymnastics set before position or control breaks down.

+175WORKOUT XP
01

Athletic Prep

2 rounds · Move continuously; rest only as needed after each round

  1. Push-Ups8 reps

    Lower your chest and hips together, then press back to a strong plank.

  2. Scapular Pull-Ups8 reps

    Keep your arms straight and move only through your shoulder blades.

  3. Fast Feet20 seconds

    Stay tall on the balls of your feet and make quick, light contacts without letting your posture collapse.

  4. Pogos20 reps

    Bounce vertically from the ankles with nearly straight knees and quick, quiet contacts.

  5. Active Hang20 seconds

    Hang with straight arms while keeping your shoulders slightly engaged.

02

Plyometric Power

4 rounds · 75 seconds after each round

  1. Plyometric Push-Ups5 reps

    Push the floor away explosively, land softly, and reset before every rep.

  2. Tuck Jumps5 reps

    Jump vertically, bring your knees upward, and land quietly before resetting.

  3. Lateral Bounds5 reps each side

    Cover distance laterally and stick every landing before the next rep.

03

Bodyweight Strength

5 rounds · 90 seconds after both movements

  1. Pull-Ups8 reps

    Pull through full range without kicking and lower under control to a quiet hang.

  2. Tempo Push-Ups12 reps

    Lower for three seconds, pause briefly at the bottom, and press up strongly.

04

Gymnastics Strength

4 rounds · 75 seconds after each round

  1. Wall Walk3 reps

    Walk toward the wall under control and return without collapsing.

  2. Wall Handstand Hold30–40 seconds

    Push tall through your shoulders and keep your ribs down.

  3. Hanging Leg Raise10 reps

    Raise your legs without swinging and lower slowly.

05

Body-Control Challenge

4 rounds · 60 seconds after each round

  1. Pike Push-Ups10 reps

    Keep your hips high, lower your head forward between your hands, and press back to the pike.

  2. Hollow-Body Hold30 seconds

    Press your lower back into the floor and hold the longest lever you can control.

  3. Arch Hold30 seconds

    Reach long through your arms and legs rather than trying to lift as high as possible.

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Bodyweight Upper Body + Gymnastics + Plyometrics infographic workout sheet