07/22/2020
Gymnastic Pulls (Best Set)
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 mins x 3
100 Double/Single-unders
25 Wallballs/15 Thrusters 95/65
100 Double/Single-unders
25 Wallballs/15 Thrusters 95/65
Work to Rest workout! Test your work capacity and see how fast you can get a round of DU’s/SU’s and Wallballs or thrusters in.
Record the time of your last round in Wodify!
Opt. 2 Progress through a group of sets x reps on the pullup chart above
Opt. 3 Strength Accessory work
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.