10/13/2025
Gymnastics: Pulling (Week 8)
Complete 3 rounds x 40-50% of your 1 rep max from week one
* Goal is to complete each set unbroken
* Rest 2 minutes between sets
Level 1: Ring Rows
Level 2: Kipping Ring Pull-ups
Level 3: Ring Muscle-Ups
* If you did not complete the max test on September 4th, instead do 40-50 seconds of work.
Bonfires and Hayrides
Affiliate Compete (RX+)
3 sets
18/14 Calorie Row
6 Bar Muscle Ups
18/14 Calorie Row
-rest 1:1-
18/14 Calorie Row
6 Burpee Pull-Ups
18/14 Calorie Row
-rest 3 minutes between sets-
Freedom (RX'd)
3 sets
12/10 Calorie Air Bike
6 Bar Muscle Ups
12/10 Calorie Air Bike
-rest 1:00 between sets-
-rest 3:00 between workouts -
3 sets
12/10 Calorie Air Bike
6 Burpee Pull Ups
12/10 Calorie Air Bike
-rest 1:00 between sets-
Independence
3 sets
10/8 Calorie Air Bike
8 Chest to Bar Pull Ups
10/8 Calorie Air Bike
-rest 1:00 between sets-
-rest 3:00 between workouts -
3 sets
10/8 Calorie Air Bike
4 Burpee Pull Ups
10/8 Calorie Air Bike
-rest 1:00 between sets-
Liberty
3 sets
8/7 Calorie Air Bike
6 Jumping Pull-Ups
8/7 Calorie Air Bike
-rest 1:00 between sets-
-rest 3:00 between workouts -
3 sets
8/7 Calorie Air Bike
6 Up Down + Jumping Pull Up
8/7 Calorie Air Bike
-rest 1:00 between sets-
Target time each set: 2:00-2:30
Time cap each set: 3:00
Overall time cap: 25:00