Tuesday, 16 September 2025

Gymnastics - Pulling (week 4)

EMOM 8:

Level 1:

Odd minute: Complete 30% of your 1 rep max effort from week two (Sept 4th) of Ring Rows

Even minute: :10-:20 active dead hang on rig

Level 2:

Odd minute: Complete 30% of your 1 rep max effort from week two (Sept 4th) of Kipping Ring/Bar Pull Ups

Even minute: :20 active dead hang on rig

Level 3:

Odd minute: Complete 30% of your 1 rep max effort from week two (Sept 4th) of Ring/Bar Muscle Ups

Even minute: :30 active dead hang on rig

- Score the number of reps completed per set for the odd minute movement

* If you did not complete the max test, instead do :30 of work for the odd minute

Conditioning:

AMRAP 20:

20/16 Calorie Row

50ft Farmers Carry (50s/35s)

* Add 50ft after each round