Our main course offering, General Physical Preparedness (GPP), is a broad strength and conditioning training program. It’s composed of elements that each have a potential lifetime of study behind. Gymnastics for example is its own Olympic sport, which has benefited from generations of evolution.
When it comes to artistic gymnastics, like that which has the men’s still rings event, there is a Code of Points. For years, the still rings event had movements ranked from easiest (with the letter ‘A’) to most difficult (with the letter ‘E’). Incredibly, the Iron Cross ranks as a B in the Code of Points. The Maltese (pictured below) will earn you a difficulty score of D, which of course invites the question: “How is that not an E?”
The reason for sharing more context for the wider world of gymnastics is to grow perspective on the size and scope of what’s possible and give context to the foundational level with which we practice gymnastics. It both increases the value and importance of the gymnastics basics and inspires limitless horizons for movement, in my opinion.
Where does the ring Muscle Up line up on the A-E scale, you ask? It’s not even an A.
Keep going.
5/26/21 WOD
DEUCE ATHLETICS GPP
Complete five rounds of the following:
:30 Superman Hold
20 Contralateral Deadbug
15 Body Saws
Then, complete as many reps of the following:
AMRAP 2
Push Ups
-Rest 1 Minute-
AMRAP 3
KB Swings (62/44
-Rest 1 Min-
AMRAP 5
7th Street Corner Run
Finisher: 50-80 Heel Elevated Body Weight Squats
DEUCE BACKLOT GPP
8-8-8-8-8
Front Squat
Then, perform 3 rounds for quality:
12 1 1/4 DB Goblet Squats
12 Dips
12 DB Gorilla Rows (ea)
Then, AMRAP 20
10 Hang Power Cleans (115/75)
20 Lateral Hops Over-the-Bar
400m Run
DEUCE GARAGE GPP
8-8-8-8-8
Front Squat
Then, perform 3 rounds for quality:
12 1 1/4 DB Goblet Squats
12 Dips
12 DB Gorilla Rows (ea)
Then, AMRAP 20
10 Hang Power Cleans (115/75)
20 Lateral Hops Over-the-Bar
400m Run