09/02/2020
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)
3 Rounds:
15 Snatches
15 Burpees/ Bar-facing
15 KTC/TTB’s
15 Snatches
15 Burpees/ Bar-facing
15 KTC/TTB’s
Rx Dumbbell
Rx+ 95/65
Opt. 2 Progress through a group of sets x reps on the pullup chart above
Opt. 3 Test the gymnastic challenge!
4 Rounds:
Min 1 5-10 Strict Pullups
Min 2 24 ft Handstand Walk
Min 3 -rest-