08/19/2020
Gymnastic Pulls (Sets x reps)
Pull-up Chart Progression
Total reps:
7 sets of 8 reps 56
6 sets of 7 reps 42
5 sets of 6 reps 30
4 sets of 5 reps 20
3 sets of 4 reps 12
Muscle-up Chart Progression
Total reps:
6 sets of 5 reps 30
7 sets of 4 reps 28
8 sets of 3 reps 24
9 sets of 2 reps 18
10 sets of 1 reps 10
Metcon (Time)
Every 4:00 minutes x 4
200 m. run
10 Snatches
15 TTB’s/KTC
200 m. run
10 Snatches
15 TTB’s/KTC
Rx DB
Rx+95/65
Record time you finish the last round
Opt. 2 Progress through a group of sets x reps on the pullup chart above
Opt. 3 Test the gymnastic challenge!
Gymnastic Pulls include:
Ring-rows, Strict pull-ups, Kipping pull-ups, Chest to bar pull-ups, Bar or ring muscle-ups, Rope climbs and toe-to-bars or knee to chests.