Tuesday, December 23, 2025

Gymnastics Skill Progression

Skill Progressions : Bar Muscle-Ups
Spend 10-15 minutes Practicing Drills and Progressions

• Jumping Kip and Pull to Hips
• Banded Bar Muscle-Ups
• Box Bar Muscle-Up
• Bar Muscle-Up Hip Drive Drill

TEAMPRVNTUESDAY

“Rudolph”

For Reps:
16:00 AMRAP
40 Front Squats
30 Burpee Box Jump Overs (Box Facing)
20 Bar Muscle-Ups

Barbell: 95/65lb, 43/30kg
Box Height: 24/20in

Score = Total Reps

Optional Accessories

For Quality:
3 Rounds
7/7 Single Kettlebell Front Rack Lateral Lunges
12-15 Medball Leg Extensions

No weight with a 3 second negative each rep on the side lunges.