8/22/2025

Gymnastics Skill Session

Today we're taking 10 minutes to work on form/efficiency and warm-up for the workout ahead. Break into small groups based on ability and practice at the appropriate level below.

Level 1: Kip Swings and Jumping Pull Ups
Level 2: Kip Swings and Jumping Bar Muscle Ups
Level 3: Box Bar Muscle Ups OR Chest to Bar Pull Ups
Level 4: Bar Muscle Ups

Advanced athletes can alternatively choose to practice Strict Bar Muscle Ups or Pullovers.

Pit Now!

Affiliate Compete (RX+)

No Change to Workout

Freedom (RX'd)
Every 5:00 (5 sets)
500/450m Row
7 Bar Muscle Ups
25ft Handstand Walk (or 2 Wall Walks)

Independence
Every 5:00 (5 sets)
500/450m Row
5 Bar Muscle Ups (or 10 Chest to Bar)
25ft Handstand Walk (or 2 Wall Walks)

Liberty
Every 5:00 (5 sets)
400/375m Row
8 Jumping Pull Ups
25ft Bear Crawl

• Target time each set: 3:00-3:45

• Time cap each set: 4:00