2 ROUNDS
:30 Cardio
:20 Plank*
10 Lunge + Twist
10 Scap Pull-Ups
into…
1 ROUND
10 Box Step Ups*
5 Ring Rows***
:10 Ring Support Hold
:10 Bottom of Ring Dip Hold
into..
1 ROUND
6 Box Step Ups (Build to Workout Height)
5 False Grip Ring Rows
:10 Ring Support Hold
:10 Bottom of Ring Dip Hold
*1st Round perform Plank; 2nd Round perform :10/:10 Side Plank
ON AN 10:00 RUNNING CLOCK…
Practice Strict Ring Muscle-Ups*
*Focus on pulling rings low + keeping Hollow Body position.
(No Measure)
Week 8 of 9 Strict Gymnastics
ON AN 10:00 RUNNING CLOCK…
Practice Weighted Strict Pull-Ups*
*Focus on keeping ribs from flaring out during Bottom to Half Pull.
(No Measure)
Week 8 of 9 Strict Gymnastics
EMOM x 24 MINUTES
MIN 1 – :45 Gym. Pulling Option*
MIN 2 – :45 Alt. Box Step-Ups (Athlete Choice)
MIN 3 – :45 Max Cardio Choice (Run, Bike, Row, or Ski)
MIN 4 – :45 Plank Hold**
*Gym. Pulling Options…
Strict Ring Muscle-Ups
(Weighted) Strict Pull-Ups
Jumping Pull-Up Negatives
Vertical Ring Row
**Option for Banded Plank or Ring FLR
(No Measure)
EMOM x 9 MINUTES
MIN1 – :45 Box Lat Stretch
MIN 2 – :45 Alt. Cossack Squats
MIN 3 – :20/:20 Single Leg Glute Bridge Hold
(No Measure)
