25. Juni 2026

Warm up:

3 Rounds for quality:

20 Plank shoulder taps

10 Hollow rocks

5 Push-ups / Kneeling

Gymnastics prep:

Accumulate 3 eccentric ring dips

Gymnastics:

8 min EMOM:

Min 1: 10-20 sec Ring support hold + 10-20 sec Ring dip hold

Min 2: 6-12 V-ups / Tuck ups + 10-20 sec Hollow rocks

WOD prep:

HSPU/TTB warm up:

15 sec HS Hold

10 Kip swings

3 x 1 Eccentric HSPU

5 Kipping leg raises

3 x 1 Kipping HSPU (reduced height, to an abmat)

3-5 TTB

WOD:

5 Rounds for time:

5-10 HSPU / Push-ups / Strict HSPU

15 TTB / Hanging leg raises / Sit-ups

20/15 cal Echo bike

Time cap = 15 min