“Pump House” 15-12-9-6-3: Strict Ring Dips Strict Pull-Ups 200 Meter Run Following Each Round
L2 Sub Bar Dips, Banded Ring Dips or Push-ups Sub Kipping Pull-Ups or Jumping Pull-ups L1 Push-ups Ring Rows / Jumping Pull-ups
This workout is all about managing muscular fatigue in the chest, triceps, and lats. While some athletes are most likely capable of completing the first set unbroken, doing so could cause the later rounds to slow dramatically. The runs are a great opportunity to let the upper body recover for the next round. Pace here is determined by proficiency of gymnastics.