02/18/2021
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 (AMRAP – Rounds and Reps)
15 min AMRAP:
5 Pullups
10 Lunges
15/12 Calorie Row
5 Pullups
10 Lunges
15/12 Calorie Row
Rx + Rope Climb and weighted Lunges. 2 DB’s 45-50/30-35
Opt.2 Complete a group of sets and reps off of the gymnastic chart
Opt. 3 Gymnastic Skill progressions