3 Sets
Thursday, June 11th, 2026
Mixed Modal//Workout
Rx
3 Sets 5 sec chin over bar hold + 5 second negative + 3-5 strict pull ups Comp Train Beep Test EMOM for As Long As Possible 5 Thrusters (75/55) 5 Pull Ups 5 Burpees Goal is to get 10+ Rounds
Level 2
4 Reps each 65/45
Level 1
4 Reps each 45/35 Ring Rows *If failure drop a rep and continue for at least 10 rounds
Goal: Beep test: push but stay controlled. EMOM: target 10–16 rounds; scale to keep rounds consistent.
Stimulus: Gymnastics strength + aerobic test + long EMOM. EMOM pace should allow continuous movement for 10+ rounds.