10/14/2020
Gymnastic Pulls (Max 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)
20 min AMRAP:
5 Clean and Jerks
200 m. run/row
10 KTC/TTB’s
200 m. run/row
5 Clean and Jerks
200 m. run/row
10 KTC/TTB’s
200 m. run/row
Rx 95/65
Rx+135/95
Opt. 2 Progress through a group of sets x reps on the pullup chart above
Opt. 3 Gymnastic Challenge
BK Gudmundsson shuffle
4 Rounds:
1-10 sec. negative HSPU
5 Strict HSUs
5 sec. isometric hold at 90 degrees
3 Strict HSPUs
5 sec. isometric hold at 90 degrees
1 Strict HSPU