General (3:00-10:00)
:30 Bike
:30 Samson Stretch
:30 Inchworms
:30 Active Hang
Repeat 2 rounds
Specific (10:00-22:00):
10 Kip Swings
5 Pull-ups
3 Strict HSPU or Box Pike HSPU
3 Wall Walks
Practice Freestanding HSPU/HS Walk if applicable
Wrist + trap mobility if needed
(22:00-32:00)
Gymnastics EMOM x 10 (Alternating):
Min 1 – 30-40s Handstand Walk or Wall Walk Practice
Min 2 – 4-8 Strict Pull-ups or 2-3 Strict Ring Muscle Ups
Scaling based on control, not just strength
RX Conditioning: (35:00-50:00)
For Time:
21-15-9
Calorie Row
Deficit HSPU (4/2’)
Ring muscle Up (12-9-6)
Goal: Sub 13 | Cap: 16
Intermediate:
Box Pike Deficit HSPU
Ring Row muscle up or Jumping Ring muscle up
Baseline:
12-9-6 Cal Row
Box Pike HSPU or DB Push Press (15/10)
Ring Row + Push up (9/9…6/6….3/3.)
(50:00-60:00)
3x
:20 Wrist Flexor/Extensor Stretch
:30 Lying Hamstring Stretch
10 Scap Pull-ups
3:00 Easy Bike
10 Fire hydrant; each leg (Don’t like this video?)
10 Quadruped kick back (each leg) (Quadruped Kickbacks)
5 Quadruped Hip CARS (Quadruped Hip CARs)
3:00 Easy Ski or Row
:30 Half kneeling thoracic rotation (wall) Half Kneeling Thoracic Rotation (Open / Wall))
:30 Half kneeling thoracic rotation (opposite side)
1:00 bottom squat hold
3:00 easy Row or Ski
50ft Bear crawl forward
50ft. Bear crawl backward
50ft. Lateral lunge
2 rounds
We’re revisiting high-skill gymnastics with a twist: volume accumulation + application under fatigue. Expect development during skill, and challenge during conditioning. A grinder-style WOD that makes you earn every inch.