GYMNASTIC

INTERVALS
TRAINING
V1

MISFIT ATHLETICS GYMNASTIC INTERVALS

GYMNASTIC INTERVALS WEAKNESS TEMPLATE

If you should walk before you run, we’re moving on to jogging with this
template. This template is for you if you’ve cleaned up your gymnastics but
are still struggling to execute them under cardiovascular fatigue. We’re going
to get that heart rate nice and high, tackle a set of gymnastics, rinse and
repeat.

GOALS
The goal with this template is to increase your comfort level in tackling a set
of gymnastics while you’re still breathing heavy in conditioning. By the end
you should not only have accumulated some incremental changes, but also
have a lot more data about how the movements interact with each other.

HOW TO USE
This template is extremely straight forward if you’re used interval work. If
you’re new to Mis t Athletics, make sure you understand what a primer style
warm up looks like and employ them to ensure your readiness for each
piece. Simply put a primer is one or two rounds of a traditional workout that
you go really hard on, intentionally sky rocketing your heart rate before
stopping. This will give your lungs and tissues the jolt they need to get rid of
the dreaded round 1 surprise.

HOW LONG?
Two days a week for ve weeks.

Week 1 Week 2 Week 3 Week 4 Week 5

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WEEK 1
Day Work Notes

2 Rounds
Monday Run 800m Rest 4 Mins
Max Set Muscle Ups

5 Rounds
Friday Row 20Cal Rest 2 Mins
15 HSPU


WEEK 2
Day Work Notes

3 Rounds
Monday Bike 2K Rest 3 Mins
30 Pull-Ups

4 Rounds
Friday 25 Burpees Rest 2 Mins
15 Toes To Bar


WEEK 3
Day Work Notes

2 Rounds
50 Box Jump Overs
Monday 40 Air Squats
Rest 3 Mins

30 Push Ups

4 Rounds
Run 400m
Friday 20 Chest to Bar Pull
Rest 2 Mins

Ups


WEEK 4
Day Work Notes

5 Rounds
Monday Bike 15 Cal Rest 3 Mins
7 Muscle Ups

3 Rounds
Friday 30 Burpees Rest 3 Mins
20 HSPU


WEEK 5
Day Work Notes

3 Rounds
Monday 30 Box Jump Overs Rest 1 Min
20 Toes To Bar

4 Rounds
Row 500m
Friday 20 Push Ups
Rest 3 Mins

30 Air Squats