Thursday March 26th

There are some gymnastics holds today. Don't SKIP because of that. We have scaling and several different static holds you can do. they are all good for you

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General Prep
2:00 Cardio Choice
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2 Sets:
2 x 25/25ft (7.5/7.5m) Lateral Shuffle
10 Deep Lunge Mountain Climbers
8 Scapular Pull-Ups
5/5 Single Arm Ring Rows 2020 Tempo
10 Ring V-Outs
Specific Prep:
2 Sets
1 Wall Walk + :15 Nose to Wall Hold
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
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Then go through specifics for the gymnastics strength EMOM

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Every 1:15 x 10 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 lsit hold on the rings or hanging from bar

Level 2: Use Toenail Spot for All Positions
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
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"Stacked Deck"
For Rounds + Reps
12:00 AMRAP
1-2-3-4-5
Wall Walk
2-4-6-8-10
Strict Pull-Ups
Shuttle Run
Wall Walk: 10in From the Wall
Shuttle Run = 25/25ft (7.5/7.5m)

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Level 2
12:00 AMRAP
1-2-3-4-5… Wall Walks
2-4-6-8-10…
Strict Banded Pull-Ups
Shuttle Run
Shuttle Run = 25/25ft (7.5/7.5m)
Wall walk distance to 20in from wall

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Level 1
12:00 AMRAP
1-2-3-4-5… Wall Walks
2-4-6-8-10… Ring Rows or Jumping Pull-Ups
Shuttle Run
Shuttle Run = 25/25ft (7.5/7.5m)
Wall walk distance to 30in from wall or Box Pike Walk-Ups


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Masters 55+
12:00 AMRAP
1-2-3-4-5… Wall Walks
2-4-6-8-10…
Strict Pull-Ups
Shuttle Run
Shuttle Run = 25/25ft (7.5/7.5m)
Wall walk distance to 20in from wall
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Goal: 5+ Rounds, Into Round
RPE: 8-8.5/10
Stimulus: Gymnastics Endurance / Upper Body Pushing and Pulling

Primary Objective: Manage the wall walk volume as the ladder climbs. The sets feel small early and compound quickly. Athletes who move efficiently and stay tight on the wall will protect their pulling capacity on the strict pull-ups.
Secondary Objective: Keep the strict pull-ups unbroken in the early rounds. As the ladder climbs into sets of 6, 8, and 10 reps, planned breaks are smarter than failed reps. The shuttle run is more of a short reset for the arms. Use it.

Workout Strategy
"Stacked Deck" is a climbing ladder that starts manageable and compounds fast. The combination of wall walks and strict pull-ups creates significant upper body pushing and pulling demand, and the shuttle run serves as a brief active recovery between each round. Athletes who underestimate the early rounds will run out of gas well before the 12:00 mark.

Wall Walks: The ladder starts at 1 and climbs by 1 each round. Round 1 feels easy, round 3 starts to accumulate, and round 5 is a significant midline and shoulder ask. Focus on a tight hollow position throughout, controlled movement up and down the wall, and maintain tight, strong locked out arms. Sloppy wall walks bleed time and fatigue the shoulders faster than clean ones.

Strict Pull-Ups: These follow immediately after the wall walks, which means the shoulders and midline are already loaded. The ladder doubles each round — 2, 4, 6, 8, 10. Athletes should plan their breaks early rather than going unbroken and failing reps in later rounds. Full range of motion on every rep, chin clearly over the bar, and a controlled descent. Kipping is not permitted here — the stimulus is strict pulling strength and endurance. This is where we build the foundation in this cycle.

Shuttle Run: Is short and fast. This is supposed to be quick and a light quick reset for the arms while allowing athletes to breathe and transitions athletes back into the next round. Stay light on the feet, sharp on the turns, and use the short distance to take 2-3 big breaths before touching the wall again.

The key coaching point for this workout: respect the ladder. Athletes who move consistently and efficiently in the first three rounds will have far more capacity when the volume peaks in rounds 4 and 5.

Modifications / Adjustments
Wall Walks: Reduce Distance from Wall / Adjust to Box Pike Walk-Ups / Adjust to Inchworm Push-Ups / Adjust to Shoulder Taps
Strict Pull-Ups: Reduce Reps / Adjust to Banded Strict Pull-Ups / Adjust to Ring Rows / Adjust to Jumping Strict Pull-Ups
Shuttle Run: Reduce Distance (reps) / Adjust to Machine of Choice for similar time domain.

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