09/14/2021
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)
12 min AMRAP:
3/5 Top of the minute burpees
50 Calorie Row/35 Calorie Bike
50 KB Swings
3/5 Top of the minute burpees
50 Calorie Row/35 Calorie Bike
50 KB Swings
Rx 3 Burpees
Rx+ 5 Burpees
Opt. 2 Skill Development
Opt. 3 Weighted Pullups work to a heavy single
Opt. 4 Juggernaut Shoulder Press Make-up