Gymnastics Strength

a) 5 x 5 Russian Dips

b) 4 x 4 weighted stict ring dips
CFO Class: MetCon

For time:

1 Round of:
20 Burpee Pull-ups
800m Run

2 Rounds of:
10 Burpee Chest to bar pull-ups
400m Run

3 Rounds of:
5 Burpee Bar muscle ups
200m Run

Today’s endurance wod athletes will work back and forth between a high coordination gymnastics movement burpee pull-ups and running a lower skill monostructural domain. The uknown to this workout will be the ascending round, descending rep scheme, athletes are encouraged to find a pace and keep it as fatigue sets in and the reps go down. When we see longer rounds it usually requires a more conservative pace, with shorter rounds we can afford to go a little bit faster even when it’s between the same volume.


On 1min x 8mins

18/14 cal row
Post Chain Accessory

4 sets
6 GH raises
12 RDL’s
8 Bent over BB rows