We all live insanely busy lives. As a result, we have limited time to workout. We want to start tailoring our workouts to 30 minutes a day for those of you who have a family, a second job or long work hours. Strength and endurance are both vital to being the fittest person you can be. We plan on programming our workouts with a warm up, a lift then endurance to encompass everything. This programming also suits our PIVOT gRIPS product, which was designed to be the most effective wrist wrap and gymnastics grip in the world. Every second counts during a timed workout or a workout for reps. Similarly, every second counts when your time to workout is limited. Securing your gymnastics grips quickly when transitioning from a pullup bar to a barbell can benefit in two ways. You won't have to deal with the grip flapping against the back of your hands and you won't have to deal with it affecting your Olympic lifts if you decide to keep the grips on. Without further ado, give this workout a try!
Part 1: Warmup for 5 minutes. We believe in an active warmup to get loose rather that static stretching, which should be for post workout. We recommend a quick jog, row, bike, pass throughs, air squats, band pull-a-parts, spiderman's,etc.
Part 2: Snatch Complex. 5x1 of 1 Squat Snatch and 1 Hang Squat Snatch. Work up to your 75% of your 1 Rep Max Squat Snatch then perform the 5x1. This should take 10-15 Minutes.
Part 3: 10 Minute EMOM
Even Minutes(0,2,4,6,8)-10 Thrusters at 115/65Lbs
Odd Minutes(1,3,5,7,9)-30-40 DU