Strength/Skill

Gymnastics Benchmark

[On the 0:00]
Max Unbroken Strict Handstand Push-ups

[On the 2:00]
Max Unbroken Strict Pull-ups

[On the 5:00]
AMRAP 4:
1 Pausing Strict Handstand Push-up
1 Pausing Strict Pull-up
2 Pausing Strict Handstand Push-ups
2 Pausing Strict Pull-ups
...
Add 1 Rep Per Round

[On the 10:00]
AMRAP 4:
1 Pausing Ring Dip
1 Pausing Ring Row
2 Pausing Ring Dips
2 Pausing Ring Rows
...
Add 1 Rep Per Round

This is week 1 of a new program which focuses on gymnastics. Please record this benchmark in detail so that you can repeat the same movements at the same scaling in the future.

For the first AMRAP, you can keep the same pull-up and push-up progression used for parts 1 & 2. For the second AMRAP, you can add a pause to each movement from the first AMRAP.

Substitutions:
Handstand Push-up = Box Handstand Push-up = Push-up = Dumbbell Strict Press
Pull-up = Box Pull-up = Ring Rows = Bent Over Barbell Row

Work

“Empty Calories”

27-21-15-9:
Row Calories
Overhead Squats @ 95/65