4 rounds for time of:

50 Double Unders

10 Burpee Pull-ups

50 Double Unders

3 Burpee Bar Muscle-ups

* Rest 3 mins

Target time each set: 3:15 – 4 minutes
Time cap each set: 5 minutes

Workout is scored by time of each set (4 separate scores). Stimulus is moderate intensity with consideration of burnout risk on gymnastics movements. Athletes should aim for a constant work effort across all sets with steadily increasing pacing.

Use the first set to test the waters and see how the upper body reacts. Transitions will be the area where the most time can be made up. Athletes must be smart and avoid over-pacing early on and blowing up their upper body.

4 rounds for quality of:

10 Dumbbell Box Step-ups, pick load

15 Seated Dumbbell Calf Raises, pick load

* Rest 1 min

Dumbbell Box Step-ups- moderate weight – maintain control and quality RPE 5
Seated Dumbbell Calf Raises- moderate weight – maintain quality RPE 7