09/16/2020
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:
2 Rounds:
30 DB STO Presses/HSPUs
30 DB Deadlifts
30 KTC/TTB’s
2 Rounds:
30 DB STO Presses/HSPUs
30 DB Deadlifts
30 KTC/TTB’s
Opt. 2 Progress through a group of sets x reps on the pullup chart above
Opt. 3 Handstand Walk obstacle 25/45/25 plates