2024-10-01

Overview: This workout is a test of grip strength, core endurance, and cardiovascular capacity. The descending reps on pull-ups will let you push the pace early, but be mindful not to burn out before you hit the increasing reps on toes to bar. The Bike Erg serves as a steady engine test between these gymnastic movements, so find a sustainable pace that allows you to recover just enough to keep moving smoothly. Efficiency and pacing are key—plan your sets wisely and manage your grip to stay consistent throughout.

• Pull Ups: 3 sets or less.
• Bike: Around 1:30 respectively.
• Toes to Bar: 3 sets or less.

-Score: Time to complete, add 1s for every rep not complete.

Athletes who feel less comfortable on the rig should aim to use the bike as a break from gymnastics today.

Athletes who feel confident on the rig should try pushing the bike a little more today.

Either way, we want to choose smart sets for our gymnastics to avoid any kind of burnout.

PULL UPS
-Reduce Reps
-Banded
-Strict
-Ring Rows
-Alternating Dumbbell Plank Rows

TOES TO BAR
-Reduce Reps
-Toes To As High As Possible
-Knees To Chest
-Sit-Ups
-V-Ups

BIKE
-Reduce Distance
-375/340 Row
-300/270 Ski
-300m Run

7 Pull Ups
250m Bike Erg
7 Toes to Bar
250m Bike Erg