Thursday 27.11.2025
- Kat
- 10 minutes ago
- 2 min read
Conditioning:
A. Gymnastics Week 19: Rope Climbs & Pistols
B. 15 min AMREP:
10-20-30-etc Russian KB Swing (32/24kg)
5-10-15-etc Hand Release Push Ups
1-2-3-etc Rope Climb Skill & Strength:
A. See Conditioning
B. 15 min AMRAP for quality:
5 Ring Dips *2 sec pause at top and bottom, use band if unable to do BW
5 Kip Extensions *Use rings if unable on bar
10 sec Bottom of Pistol Hold (e side) *use Pole if needed
20 sec handstand Hold
1 Short Rope Climb
Competitors Class:
A. Weighted Pull Up: 6 min AMRAP: 3 reps at 40% of your 1RM
- 1 min rest -
Max Unbroken Strict Chin Ups
then, 5 sets of 50% of your max unbroken reps from the set before (unbroken)
B. #tttTD312:
For time:
25 Toes to Bar
25 DB Box Step Overs
25 C2B Pull Ups
25 DB Hang P Clean
25 Toes to Bar
25 DB Shoulder to OH
25 C2B Pull Ups
25 DB Front Squats
DB: (22.5/15kg)
Box: (24/20")
*20 min cap
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