Thursday August 27, 2026
Gymnastics Skill: Strict Pull-Up
Every 1:30 x 6 Sets
Option A: 5 Weighted Strict Pull-Ups
Option B: Max Unbroken Set of Strict Pull-Ups (targeting 6+ reps)
Option C: 5 Jumping Pull-Up to Slow Eccentric
Conditioning
“Robots”
Every 4:00 x 4 Sets
15 GHD Sit-Ups
200m Run
10/7 Push-Up Renegade Rows
200m Run
Score = Average Time per Set
Dumbbells: 50/35lb (22.5/15kg)
Optional Accessories
For Quality:
3 Sets:
10/10 Single Leg Hip Thrust, Moderate
:30 Hollow Hold
10/10 Three Point Dumbbell Row, Moderate, controlled tempo
