2/10/2026

Gymnastics Open Prep (Chest to Bar / Bar Muscle Ups)

Level 1:
EMOM x10:
Odd: 6-8 Scap Pull-ups
Even: 6-8 Kip Swings

Level 2:
EMOM x10:
Odd: 4-6 Single Leg Box Butterfly drill
Even: 8-10 Butterfly Pull Ups (or 4-6 Chest to Bar Pull Ups)

Level 3:
EMOM x10:
Odd: 30 Sec Row @ 5k pace
Even: 30-40% of your max unbroken set of Bar Muscle Ups (no more than 5)

PB&J

COMPETE (RX+)

2 sets

3 Rounds

15 GHDs

15 Chest to Bar

10 Burpee to Bar

-rest 3:00 between sets-

FREEDOM (RX):
2 sets
3 Rounds
15 GHDs (or V-Ups)
12 Chest to Bar
9 Burpee to Bar
-rest 3:00 between sets-
(Scored by Time)

INDEPENDENCE (Intermediate):
2 sets
3 Rounds
12 GHDs (or V-Ups)
10 Pull Ups
8 Burpee to Bar
-rest 3:00 between sets-

LIBERTY (Beginner):
2 sets
3 Rounds
12 Sit Ups
9 Ring Rows
6 Up Downs
-rest 3:00 between sets-

Target Time per Set: 6:30-7:30

Time Cap per Set: 10:00