10/23/2025

Gymnastics: Pulling (Week 9)

Test Week! It's time to see our hard work pay off. How do your numbers compare to week one?

Level 1: Complete max effort Ring Rows in 2 minutes
Level 2: Complete max effort Kipping Ring Pull Ups in 2 minutes
Level 3: Complete max effort Kipping Ring Muscle Ups in 2 minutes

Sets do not need to be completed unbroken. Perform max reps within the two minutes.

Ducks

Affiliate Compete (RX+)

150 Double Unders

30 Handstand Push Ups

30 Box Jump Overs (24/20)

15 Wall Walks

30 Box Jump Overs (24/20)

30 Handstand Push Ups

150 Double Unders

Freedom (RX'd)
100 Double Unders
25 Handstand Push Ups
25 Box Jump Overs (20)
10 Wall Walks
25 Box Jump Overs (20)
25 Handstand Push Ups
100 Double Unders

Independence
80 Double Unders
20 Handstand Push Ups
20 Box Jump Overs (20)
8 Wall Walks
20 Box Jump Overs (20)
20 Handstand Push Ups
80 Double Unders

Liberty
100 Single Unders
20 Dumbbell Push Press (light)
20 Box Step Ups (20)
5 Inchworms
20 Box Step Ups (20)
20 Dumbbell Push Press (light)
100 Single Unders

• Target time: 10:00-12:00

• Time cap: 16:00