6/9/2026

Gymnastics (Strict Pull Up)

Warm-up (All Levels):
Complete 2 rounds of:
20 Scap Pull Ups
5 Strict Pull Ups OR 5 Ring Rows
+
WORKOUT

Level 1:
6-8 minutes to work up to 1 set of Max Unbroken Assisted Pull Up
*Recommended to warm up with a few very small sets 3-5 reps, and rest about 60 seconds before going for your big max set
*Set up where the bar is at chest height when standing. These are toe-assisted pull-ups.
*We will retest at the end of the cycle.

Level 2:
6-8 minutes to work up to 1 set of Max Strict Unbroken Pull Ups
*Recommended to warm up with a few very small sets 3-5 reps, and rest about 60 seconds before going for your big max set

Level 3:
6-8 minutes working up to a 1 one rep heavy weighted STRICT Pull Up
*Recommended rest would be about 90 seconds between attempts.
You can use a dumbbell between your legs or attach weights to a belt.

That’s Gonna Leave a Mark

COMPETE (RX+)

16:00 AMRAP

16/13 Calorie Row

8 Lateral Burpee Over Bar

2 Clean and Jerks (225/155)

FREEDOM (RX):
16:00 AMRAP
16/13 Calorie Row
8 Lateral Burpee Over Bar
2 Clean and Jerks (185/125)
(Scored by Rounds + Reps)

INDEPENDENCE (Intermediate):
16:00 AMRAP
14/11 Calorie Row
7 Lateral Burpee Over Bar
2 Clean and Jerks (155/105)

LIBERTY (Beginner):
16:00 AMRAP
10/8 Calorie Row
6 Up Downs
4 Dumbbell Clean and Jerks (light)

Target # of Rounds: 7+

Minimum # of Rounds: 5-6