Mobility Prep and Activation
:30/:30 Pigeon Stretch
:30 of 90 degree Hip Rotations
10 Alternating Cossack Squats
10 Bootstrap Squats
General Prep:
2 Sets:
:30 Jump Rope
10 Hollow Rocks
10 Arch Rocks
12 Alternating Box Step-Ups
6 Bar Kip Swings
3 Jumping Pull-Ups with Controlled Lower
Specific Squat Prep and Build
5 Empty Barbell Back Squats
3 Reps @ 40%
3 Reps @ 50%
3 Reps @ 60%
3 Reps @ 70%
Then working weight on the bar.
Back Squat
Every 3:00 x 4 Sets
5 Reps @ 80% of 1RM
Level 2 / Beginner Athletes:
4 Sets x 5 Back Squats at 7 RPE
Primer Before the Conditioning Piece
2-3 Strict Pull-Ups + 4-5 Kipping Pull-Ups
20 Double Under’s
4 Dual Dumbbell Step-Ups
Conditioning
16:00 EMOM
Min 1: Big Unbroken Set of Strict Pull-Ups + AMRAP Kipping Pull-Ups
Min 2: 50 Double Under’s (60 Single Under’s)
Min 3: Max Dual Dumbbell Step-Ups
Min 4: Rest
Dumbbells: 2 x 22.5/15kg
Box Height: 20in
Score: Total Reps (Pull-Ups + Step-Ups)
Stimulus: Gymnastics Stamina / Lower-Body Strength-Endurance
RPE: 7–8/10
Primary Objective: Accumulate high-quality strict pull-up volume before transitioning to kipping
Secondary Objective: Stay consistent across rounds while managing grip and breathing
Workout Strategy
This EMOM blends strict gymnastics strength with skill and lower-body stamina. In minute 1, the focus is on hitting a challenging unbroken set of strict pull-ups, then immediately transitioning into smooth, efficient kipping reps until the clock turns. Double under’s in minute 2 should be treated as a skill under fatigue. Stay relaxed through the shoulders and aim to complete 50 reps in :30-:45 seconds. On the step-ups, hold dumbbells in a secure position (front rack or farmers) and find a steady cadence you can repeat for all four rounds. The rest minute is critical, use it to shake out arms, regulate breathing, and reset grip. Success comes from pacing the strict pull-up effort intelligently while keeping all other stations controlled and repeatable.
