Sunday, April 5th, 2026
Gymnastics Strength EMOM
10:00 EMOM
Minute 1: :15 Supine Grip Chin Over the Bar Hold + :05-07 Eccentric Chin-Up
Minute 2: :15 Ring Support Hold + :05-:07 Eccentric Ring Dip
Conditioning
“Wayne’s World”
For Time
4 Rounds
10/8 Deficit Push-Ups
16 Renegade Rows
10 Shuttle Runs
Dumbbell: 50/35lb (23/16kg)
Shuttle Run: 25/25ft (7.5/7.5m)
Score = Total Time
Optional Accessories
For Quality
3 Sets:
15 V-Ups
:30/:30 Side Plank
20 Hollow Rocks
