Gymnastics medley – 2 Rounds

In a 2-minute window
20/15 (cal) Row/BikeErg*
AMAP Ring muscle-ups

In a 2-minute window
20/15 (cal) BikeErg/Row
AMAP 7.62m Handstand walks

In a 2-minute window
20/15 (cal) Row/BikeErg
AMAP Chest-to-bar pull-ups

In a 2-minute window
20/15 (cal) BikeErg/Row
AMAP Single-leg squats, alt

In a 2-minute window
20/15 (cal) Row/BikeErg
AMAP Toes-to-bars

Rest 2:00 b/t each part
Rest 6:00 b/t round

Flow. Complete one round of each movement (rMU, HSW, C2B, 1-leg squat, TTB) before repeating on the 2nd round (as in don’t do 2 rounds of rMU before moving to HSWs).
* Alternate machines on each round for each part. See how differently (or not) each machine affects the different movements.
Intent. Work on and test your gymnastics capacity in a sports-specific context. Aim for EXCELLENT repetitions on each movement. You can do as many sets as you want within the time window.
The aim of the machine buy-in is to create some urgency, practice transitions (get straight to work) and allow you to choose how hard you want this session to be (the faster you bike/row the harder things will get / the more reps you can do)