09/09/2020
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 (AMRAP – Reps)
3 Rounds:
3 min AMRAP:
200 M. Run/Row (Buy-in)
10 KTC/TTB’s
12 1-arm snatches
-Rest 2 mins-
3 min AMRAP:
200 M. Run/Row (Buy-in)
10 KTC/TTB’s
12 1-arm snatches
-Rest 2 mins-
After you complete buy-in perform as many rounds and reps of
10 KTC/TTBs’
12 1-arm snatches
10 KTC/TTBs’
12 1-arm snatches
Opt. 2 Progress through a group of sets x reps on the pullup chart above
Opt. 3 Test the gymnastic challenge!
4 Max-Effort Handstand Walks. Record longest distance.