Loading Notes: Suggested loading and jumps for 3RM for the day.
5 Reps @ 50%
4 Reps @ 60%
3 Reps @ 65-70%
3 Reps @ 70-75%
2 Reps @ 80-85%
1-2 Reps @ 90%
–
Then make a jump to around 92-95% for a 3RM Attempt
15:00 AMRAP
5/3 Push-Ups
1-2-3-4 Wall Walks (10-in from wall)
5 Strict Pull-Ups
8 Toes to Bar
Increase Wall Walks by 1 each round. After completing the round of 4 Wall Walks, return to 1 and repeat the sequence.
Score = Rounds + Reps
Wall Walk Standard: Hands to 10-in from the wall
Goal: 8 Total Rounds (2 Full Rounds of the Sequence)
Stimulus: Gymnastics Density / Upper Body Muscular Endurance
RPE: 7/10
Primary Objective: Maintain consistent gymnastics quality across all four movements while managing the increasing wall walk volume.
Secondary Objective: Keep the push-ups, strict pull-ups, and toes to bar in controlled, repeatable sets with no major drop-off late.
Level 2:
15:00 AMRAP
5/3 Push-Ups
1-2-3-4 Wall Walks 15-in
4 Strict Pull-Ups or Banded Strict Pull-Ups
6 Toes to Bar
Level 1:
15:00 AMRAP
5/3 Push-Ups from the Knees or Elevated Push-Ups
1-2-3-4 Partial Wall Walks 30-in
4 Ring Rows
8 Hanging Knee Raises
Masters 55+:
15:00 AMRAP
5/3 Push-Ups
1-2-3-4 Wall Walks 20-in
4 Strict Pull-Ups
6 Alternating Toes to Bar
Competitor:
15:00 AMRAP
8/6 Push-Ups
1-2-3-4 Wall Walks 10-in
5 Strict Chest to Bar Pull-Ups
10 Toes to Bar
Hotel Gym / Travel:
15:00 AMRAP
5/3 Push-Ups
1-2-3-4 Wall Walks or 2-4-6-8 Inchworm Push-Ups
5 Strict Pull-Ups
5 Strict Toes to Bar
For Quality:
3 Sets
:45/side Scorpion Stretch
5/side Side Lying Windmills
Intent: Decompress the chest, shoulders, and thoracic spine after significant pressing, pulling, and overhead volume.
For Quality:
3 Sets:
8/8 Single Arm Dumbbell Bent Over Row
12 Dual Dumbbell Zottman Curls
:30/:30 Paloff Press Iso Hold
50/50ft (15/15m) Suitcase Carry, Moderate
Intent: Lat Hypertrophy and strength / Forearm + Elbow Health / Reinforce midline stability and control
General Warm-Up
2:00 Cardio Choice
–
:20 Alternating Scorpions
:20 Down Dog to Up Dog
10 Down Dog Toe Touches
:20/:20 Crossbody Lat Stretch
15 Banded Pull-Aparts
5/5 Quadruped Thoracic Rotations
–
2 Sets (Priming the Press and Midline):
8 Inchworm Push-Ups
16 Bear Plank Shoulder Taps
8/8 Single Arm Dumbbell Strict Press @ Light Load
:10/:10 Single Arm Dumbbell Overhead Hold
:20 Hollow Hold