9/16/2025

Gymnastics: Pulling (Week 4)

8 minute EMOM

Level 1:
Odd minute: Complete 30% of your 1 rep max effort from week one of Ring Rows
Even minute: 10-20 second hang on rig

Level 2:
Odd minute: Complete 30% of your 1 rep max effort from week one of Kipping Ring Pull Ups
Even minute: 20 second hang on rig

Level 3:
Odd minute: Complete 30% of your 1 rep max effort from week one of Ring Muscle Ups
Even minute: 30 second hang on rig

Score the number of reps completed per set for the odd minute movement
* If you did not complete the max test, instead do 30 seconds of work for the odd minute.

The Stalk

Affiliate Compete (RX+)

No Change to Workout

Freedom (RX'd)
20:00 AMRAP
20/16 Calorie Row
50ft Farmers Carry (50s/35s)
* Add 50ft after each round

Independence
20:00 AMRAP
16/13 Calorie Row
50ft Farmers Carry (35s/25s)
-Add 50ft after each round

Liberty
20:00 AMRAP
12/10 Calorie Row
50ft Farmers Carry (light)
-Add 50ft after each round

• Target Round: Round 6 (300ft+)

• Minimum Round before scaling: Round 5 (250)