Gymnastics Progression
Rx
3 Sets
4-6 TEMPO Parallette Push-Ups 31X1
+
4-6 Ring [Bottom of Dip] Rows w/ 1 sec pause @ bottom of dip
-rest 2 min between sets-
Competitors
3 Sets
4-6 TEMPO Eccentric Deficit HSPU (reset to top of movement each rep) 4/3”
+
4-6 Ring Muscle Up’s w/ 1 sec pause @ bottom of dip
-rest 2 min between sets-
WOD
“The Upside Down”
Rx
4 Sets For Total Reps:
200m Run
AMRAP Unbroken Toes To Bar
200m Run
AMRAP Unbroken Strict HSPU
-rest 1:30 between sets-
Competitors
4 Sets For Total Reps:
200m Run
AMRAP Unbroken Toes To Bar
200m Run
AMRAP Unbroken Strict Deficit HSPU 2/1”
-rest 1:30 between sets-
