LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Workout

Mechanical

Agile Strength Block_Advanced ViPR Tricks

ViPR Tilt Start to Flying 360 Switch 3 x 4-5 ea

Set	reps	load	Rest
1	4-5 ea	heavy	15 sec
2	4-5 ea	heavy	15 sec
3	4-5 ea	heavy	15 sec

Contralateral ViPR Hook Shift with Double Turn 3 x 10 tot.

Set	reps	load	Rest
1	10 tot.	heavy	0
2	10 tot.	heavy	0
3	10 tot.	heavy	0

Lateral Shuffle Infinity Flow 3 x 1 min

Set	time	load	Rest
1	1 min	heavy	2 min
2	1 min	heavy	2 min
3	1 min	heavy	2 min

Relative Strength_Parallel Bars and Rings

Parallel Bar Press-up Practice 3 x 3-5

Set	reps	Tempo	Rest
1	3-5	controlled	20 sec
2	3-5	controlled	20 sec
3	3-5	controlled	20 sec

Type Writer Pull-ups 3 x 8-10

Set	reps	Tempo	Rest
1	8-10	controlled	1-2 min
2	8-10	controlled	1-2 min
3	8-10	controlled	1-2 min

Strength Endurance SS_Swinging Eagle

ViPR PRO 2 Arm Swing Anterior Lunge 3 x 10 tot.

Set	reps	load	Rest
1	10 tot.	heavy	20 sec
2	10 tot.	heavy	20 sec
3	10 tot.	heavy	20 sec

Low Squat Eagle Turn 3 x 10 tot.

Set	reps	load	Rest
1	10 tot.	heavy	1-2 min
2	10 tot.	heavy	1-2 min
3	10 tot.	heavy	1-2 min

Hard and Fun Strength Play

Workout

Mechanical

LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Warm-Up Blocks

Warmup Block
Horizontal Loading

Agile Strength Block_Advanced ViPR Tricks
Tri-Set x 3

LMT
ViPR Tilt Start to Flying 360 Switch

reps 4-5 ea

load heavy

Rest 15 sec

Set	Reps	Load	Rest
1	4-5 ea	Heavy	15 sec (h:m:s)
2	4-5 ea	Heavy	15 sec (h:m:s)
3	4-5 ea	Heavy	15 sec (h:m:s)

LMT
Contralateral ViPR Hook Shift with Double Turn

reps 10 tot.

load heavy

Rest 0

Set	Reps	Load	Rest
1	10 tot.	Heavy	0 (h:m:s)
2	10 tot.	Heavy	0 (h:m:s)
3	10 tot.	Heavy	0 (h:m:s)

LMT
Lateral Shuffle Infinity Flow

time 1 min

load heavy

Rest 2 min

Set	Time	Load	Rest
1	1 min h:m:s	Heavy	2 min (h:m:s)
2	1 min h:m:s	Heavy	2 min (h:m:s)
3	1 min h:m:s	Heavy	2 min (h:m:s)

Relative Strength_Parallel Bars and Rings
Superset x 3

ULT
Parallel Bar Press-up Practice

reps 3-5

Tempo controlled

Rest 20 sec

Set	Reps	Tempo	Rest
1	3-5	Controlled	20 sec (h:m:s)
2	3-5	Controlled	20 sec (h:m:s)
3	3-5	Controlled	20 sec (h:m:s)

UMT
Type Writer Pull-ups

reps 8-10

Tempo controlled

Rest 1-2 min

Set	Reps	Tempo	Rest
1	8-10	Controlled	1-2 min (h:m:s)
2	8-10	Controlled	1-2 min (h:m:s)
3	8-10	Controlled	1-2 min (h:m:s)

Strength Endurance SS_Swinging Eagle
Superset x 3

LLT
ViPR PRO 2 Arm Swing Anterior Lunge

reps 10 tot.

load heavy

Rest 20 sec

Set	Reps	Load	Rest
1	10 tot.	Heavy	20 sec (h:m:s)
2	10 tot.	Heavy	20 sec (h:m:s)
3	10 tot.	Heavy	20 sec (h:m:s)

LMT
Low Squat Eagle Turn

reps 10 tot.

load heavy

Rest 1-2 min

Set	Reps	Load	Rest
1	10 tot.	Heavy	1-2 min (h:m:s)
2	10 tot.	Heavy	1-2 min (h:m:s)
3	10 tot.	Heavy	1-2 min (h:m:s)