03/10/2021
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 (Time)
For Time:
55 Cal. row/bike
45 TTBs’/KTC
35 Deadlifts
25 Box-overs
15 Bar-Facing Burpees
55 Cal. row/bike
45 TTBs’/KTC
35 Deadlifts
25 Box-overs
15 Bar-Facing Burpees
Rx 135/95
Rx+ 185/125
Opt.2 Complete a group of sets and reps off of the gymnastic chart
Opt. 3 Gymnastic Skill progressions