Sunday, June 15th, 2025 – Gymnastics
Skill & Strength Work
A. 3 sets
20 seconds Hollow Hold
8–10 Scapular Pull-ups
10–12 Banded Lat Pull-downs
B. Strict Pull-up or Progressions, 4 sets:
Advanced: 3–6 Strict Pull-ups (weighted if needed)
Intermediate: 4–6 Negative Pull-ups (3–5 sec descent)
Beginner: 6–8 Banded Pull-ups
C. Pulling Accessories, 3 rounds of:
8 Tempo Ring Rows (2 sec up – 1 sec hold – 2 sec down)
10 Bent-over Barbell Rows (light weight)
30 seconds Active Hang
20 seconds Hollow Hold
8–10 Scapular Pull-ups
10–12 Banded Lat Pull-downs
B. Strict Pull-up or Progressions, 4 sets:
Advanced: 3–6 Strict Pull-ups (weighted if needed)
Intermediate: 4–6 Negative Pull-ups (3–5 sec descent)
Beginner: 6–8 Banded Pull-ups
C. Pulling Accessories, 3 rounds of:
8 Tempo Ring Rows (2 sec up – 1 sec hold – 2 sec down)
10 Bent-over Barbell Rows (light weight)
30 seconds Active Hang
Warm Up (5 minutes)
2 rounds of:
10 Slow Ring Rows (3” up / 3” down)
10 Scapular Pull-ups
15 Banded Lat Pull-downs
30 seconds Hollow Hold
10 Slow Ring Rows (3” up / 3” down)
10 Scapular Pull-ups
15 Banded Lat Pull-downs
30 seconds Hollow Hold
WOD (20 minutes)
AMRAP 20
“The Ladder Pull”
(2-4-6-8-10…):
Pull-ups (Kipping / Banded / Jumping)
Push-ups
Air Squats
“The Ladder Pull”
(2-4-6-8-10…):
Pull-ups (Kipping / Banded / Jumping)
Push-ups
Air Squats