Monday 4/7/2025

Gymnastic Skill Work

Two sets of (or 15 minutes of work):
Jumping Pull-Ups x 5
Rest 30 seconds between
Negative Pull-Ups x 3 reps (3 second descents)
Rest 30 seconds between
Strict Pull-Ups x 2-3
Rest 30 seconds between
Kipping Pull-Up x 3-5
Rest 30 seconds between
Chest-to-Bar Pull-Up x 2-4
Rest 30 seconds between
Jumping Bar Muscle-Up x 1-3
Rest 30 seconds between
Bar Muscle-Up attempts x singles
Rest 30 seconds between
Connecting Bar Muscle-Ups x 2-3
Rest 30 seconds between

If you get stuck in any part of this progression, that’s where you stay and work on that for today.

B.

Complete as many rounds and reps as possible in 10 minutes of:
10 Strict Handstand Push-Ups
20 Calorie Row
30 Double Unders

Goal: 3-6 rounds