4/11/2025

Gymnastics: Rope Climbs

Strength Option - 8 minute EMOM:
Level 1:
Odd Minute: 30 second Hang on Rig
Even Minute: 10-12 Heel Assist Rope Pull Ups

Level 2:
Odd Minute: 40 second Hang on Rig
Even Minute: 4-5 Rope Pull to Stand

Level 3:
Odd Minute: 1 Legless Seated To Stand
Even Minute: 2 Rope Climbs

Conditioning Option
Criteria to be able to do this option: Can complete 3-4 Rope Climbs within a minute
Workout: 8 minute EMOM:
Odd Minute: 2 Rope Climbs
Even Minute: 10 GHD Sit Ups OR 15 V- Ups

Gymnastics: Strict Pull Ups

6 minute EMOM

Level 1:
Odd Minute: 4-6 Box Assist Pull Ups
Even Minute: 5-7 Ring Rows

Level 2:
Odd Minute: 4-6 Chin Ups on Rig
Even Minute: 3-5 Strict Pull Ups

Level 3:
Odd Minute: 6-8 Chin Ups on Rig
Even Minute: 3-5 Weighted Pull Ups [choose a weight you can hit at least 3 each round]

Count Dooku

Affiliate Compete (RX+)

2:00 AMRAP

10 Front Squats (155/105)

10 Box Jump Overs (30/24)

Max Reps Bar Chest to Bar

-Rest 2:00 between sets-

-Complete sets until you accumulate 100 Chest o Bar

Freedom (RX'd)
2:00 AMRAP
10 Front Squats (135/95)
10 Box Jump Overs (30/24)
Max Reps Chest to Bar
-Rest 2:00 between sets-

*Complete sets until you accumulate 75 Chest to Bar. Time cap 26:00 (7 sets). Score is clock time at finish.

Independence
2:00 AMRAP
10 Front Squats (115/80)
10 Box Jump Overs (24/20)
Max Reps Pull Ups
-Rest 2:00 between sets-
-Complete sets until you accumulate 75 Pull Ups

Liberty
2:00 AMRAP
10 Dumbbell Front Squats (light)
10 Box Step Ups (24/20)
Max Reps Ring Rows
-Rest 2:00 between sets-
-Complete sets until you accumulate 100 Ring Rows

• Target time: 14:00-17:00 (4-5 sets)

• Time cap: 26:00 (7 sets)