04/11/2025

GYMNASTICS: ROPE CLIMBS

Strength Option - 8 minute EMOM:
Level 1:
Odd Minute: 30 second Hang on Rig
Even Minute: 10-12 Heel Assist Rope Pull Ups

Level 2:
Odd Minute: 40 second Hang on Rig
Even Minute: 4-5 Rope Pull to Stand

Level 3:
Odd Minute: 1 Legless Seated To Stand
Even Minute: 2 Rope Climbs

Conditioning Option
Criteria to be able to do this option: Can complete 3-4 Rope Climbs within a minute
Workout: 8 minute EMOM:
Odd Minute: 2 Rope Climbs
Even Minute: 10 GHD Sit Ups OR 15 V- Ups

GYMNASTICS: STRICT PULL-UPS

6 minute EMOM

Level 1:
Odd Minute: 4-6 Box Assist Pull Ups
Even Minute: 5-7 Ring Rows

Level 2:
Odd Minute: 4-6 Chin Ups on Rig
Even Minute: 3-5 Strict Pull Ups

Level 3:
Odd Minute: 6-8 Chin Ups on Rig
Even Minute: 3-5 Weighted Pull Ups [choose a weight you can hit at least 3 each round]

COUNT DOOKU

2:00 AMRAP
10 Front Squats (135/95)
10 Box Jump Overs (30/24)
Max Reps Chest to Bar
-Rest 2:00 between sets-
(KG conv: 60/42.5 FS)

*Complete sets until you accumulate 75 Chest to Bar. Time cap 26:00 (7 sets). Score is clock time at finish.