General Prep
2:00 Cardio Choice
-
1 Set:
2 x 8/8m Lateral Shuffle
10 Deep Lunge Mountain Climbers
8 Scapular Pull-Ups
5/5 Single Arm Ring Rows
Specific Prep:
2 Sets
5 Muscle-Up Rows
:05 Ring Support Hold + Slow Lowering
+ :05 Bottom of Ring Dip Hold
5 Strict Knee Raises
:10 Tuck L-Hang Hold
Gymnastics Strength EMOM
Every 1:15 × 8 Sets, Alternating Stations
Station 1:
:10 Ring Row to Chest Hold
+ Transition to Bottom of Dip
+ :10 Bottom of Dip Hold + Transition to Support
+ :10 Ring Support Hold + :05 Eccentric Dip
Station 2:
:20 Tuck Front Lever Hold
Level 1.
Station 1:
5 Ring Rows @ 31x3 Tempo (3 count down, 1 count pause, pull fast to chest, 3 count hold at chest
Station 2:
:10-:15 Ring Support Hold w/Toenail Spot + :20 Hollow Hold
Conditioning
EMOM 20
Min 1: 15/12 Calorie Row L1. 12/9
Min 2: 10 Bench Press
Min 3: 15 GHD Sit-Ups. L1. 15 V-Ups
Min 4: 10 Burpees to Target L1. 8
Min 5: Rest
Bench Press @ 60% of 1RM
Burpee Target: Out of Reach
Goal: All four working minutes completed with :10-:15 to spare | Consistent output across all 4 rounds
RPE: 7.5-8/10
Stimulus: Aerobic Capacity / Upper Body Pressing Endurance
Primary Objective: Protect the bench press across all 4 rounds. At 60% the load should be manageable and unbroken every minute — if athletes are grinding reps or missing the window, the load is too heavy.
Secondary Objective: Use the rest minute. A full minute of intentional recovery is built into this EMOM for a reason. Athletes should breathe down, shake out, and arrive at the row ready to move, not still recovering from the burpees.
