- 400-m run
- Max set of strict pull-ups
- Max set of strict ring dips
INTENDED STIMULUS: This one is very straightforward and fun AF. You need to run hard and you need to go to failure on the gymnastics movements. Gaming this one to maximize the number of pull-ups and dips will not give you as much fitness as if you're going in headfirst. It might give you a better score ... maybe. Instead use the clock to make you fitter. Really try to get that next round, and then that next round. Pushing a fast pace today is all that matters. Keep the runs fast and waste no time in transitions. Today there is really no time to stop, you can slow down the beginning of your runs and the ends if you really need to. But that is it. Commit to not stopping!
Athletes scaling the gymnastics movements should aim to preserve the strictness of it. Modify the distance in the run so that you can keep it close to or under 2:00.
OPTION 1 Complete as many rounds as possible in 10 minutes of: 400-m run Max set of strict banded pull-ups Max set of strict banded ring dips
OPTION 2 Complete as many rounds as possible in 10 minutes of: 200-m run Max set of toenail pull-ups Max set of toenail dips