Gymnasty Strength 9 minute EMOM

M1) 5 DB Bench AHAFA

M2) 5 strict/weighted pullups AHAFA

M3) 45 second tripod/hand/headstand


Unbroken Interval Challenge

Every 90 seconds for 4 rounds (18 minutes)

Alternate Between

A) 20 chest to bar pullups

B) 15 ring dips

C) 65 double unders

Cap work at 45 seconds each round

Perform 5 burpees for every broken set.

Double Unders may be broken but must be finished under 45 seconds.


A) Pullups or Banded Pullups

B) Ring Pushups, Box Dips, or Hand Release Pushups

C) 45 seconds struggle unders (must perform burpees regardless)