9/29/2025

Gymnastics: Pulling (Week 6)

8 minute EMOM

Level 1:
Odd minute: Complete 35% of your 1 rep max effort from week one of Ring Rows
Even minute: 30 seconds max effort banded lat pull downs

Level 2:
Odd minute: Complete 35% of your 1 rep max effort from week one of Kipping Ring Pull Ups
Even minute: 30 seconds max effort banded lat pull downs

Level 3:
Odd minute: Complete 35% of your 1 rep max effort from week one of Ring Muscle Ups
Even minute: 30 seconds max effort banded lat pull downs

Score the number of reps completed per set for the odd minute movement
* If you did not complete the max test, instead do 35 seconds of work for the odd minute.

Mount Rogers

Affiliate Compete (RX+)

No Change to Workout

Freedom (RX'd)
10 Box Jump Overs (24/20)
10 Thrusters (95/65)
20 GHDs (Or V-Ups)
10 Box Jump Overs (24/20)
10 Thrusters (95/65)
20 Bar Facing Burpees
10 Box Jump Overs (24/20)
10 Thrusters (95/65)
20 GHDs (Or V-Ups)
10 Box Jump Overs (24/20)
10 Thrusters (95/65)

Independence
10 Box Jump Overs (20/16)
10 Thrusters (75/55)
15 GHDs (or V-Ups)
10 Box Jump Overs (20/16)
10 Thrusters (75/55)
15 Bar Facing Burpees
10 Box Jump Overs (20/16)
10 Thrusters (75/55)
15 GHDs (or V-Ups)
10 Box Jump Overs (20/16)
10 Thrusters (75/55)

Liberty
10 Box Step Ups (24/20)
10 Dumbbell Thrusters (light)
20 Sit Ups
10 Box Step Ups (24/20)
10 Dumbbell Thrusters (light)
20 Up Downs
10 Box Step Ups (24/20)
10 Dumbbell Thrusters (light)
20 Sit Ups
10 Box Step Ups (24/20)
10 Dumbbell Thrusters (light)

• Target time: 14:00-16:00

• Time cap: 18:00