3/17/2026

Gymnastics: Bar Muscle Ups

Level 1:
Every 1:00 (9:00)
Min 1: 8 Feet Assisted Strict Pull-ups
Min 2: 6-8 Matador Dips or Bench Dips
Min 3: Rest Minute

Level 2:
Every 1:00 (9:00)
Min 1: 2-3 Jump to Hollow + Tight Arch + Feet Rise + Hip Extension with Straight Arms
Min 2: 3-6 Banded Low Bar Muscle Ups OR 1-2 Spotted Bar Muscle Ups
Min 3: Rest Minute

Level 3:
8 Bar Muscle Ups
16/12 Cal Row
6 Bar Muscle Ups
12/8 Cal Row
4 Bar Muscle Ups
8/6 Cal Row
2 Bar Muscle Ups
(Scored by Time, 9:00 Time Cap)

Forest Green

AFFILIATE COMPETE (RX+)

21-15-9

Calorie Air Bike

Kettlebell Swings (70/53)

-rest till 7:00-

21-15-9

Calorie Air Bike

Toes to Bar

-rest till 14:00-

21-15-9

Toes to Bar

Kettlebell Swings (70/53)

(Women's Calories: 16-12-8)

FREEDOM (RX)
21-15-9
Calorie Air Bike
Kettlebell Swings (53/35)
-rest till 7:00-
21-15-9
Calorie Air Bike
Toes to Bar
-rest till 14:00-
21-15-9
Toes to Bar
Kettlebell Swings (53/35)
(Women's Calories: 16-12-8)
(Scored by Time each set)

INDEPENDENCE (Intermediate)
16-12-8
Calorie Air Bike
21-15-9
Kettlebell Swings (35/26)
-rest till 7:00-
16-12-8
Calorie Air Bike
Toes to Bar
-rest till 14:00-
16-12-8
Toes to Bar
21-15-9
Kettlebell Swings (35/26)
(Women's Calories: 12-10-6)

LIBERTY (Beginner)
12-9-6
Calorie Air Bike
Russian Kettlebell Swings (light)
-rest till 7:00-
12-9-6
Calorie Air Bike
Hanging Knee Raises
-rest till 14:00-
12-9-6
Hanging Knee Raises
Russian Kettlebell Swings (light)
(Women's Calories: 10-8-5)

Target Time: 4:00-5:00 per interval

Time Cap: 6:00 per interval