Gymnastics capacity medley

B1. EMOM 8
1) Single-leg squats, alt
2) Ring muscle-ups

B2. EMOM 8
1) Handstand walks
2) Toes-to-bars

B3. EMOM 8
1) Handstand push-ups*
2) Rope climbs

• You can choose either wall-facing, strict or kipping

B4. EMOM 8
30 Double-unders AFAP (As Fast As Possible)

– Rest as needed between EMOMs –

Intent. Your aim is to accumulate excellent repetitions, not necessarily push for max sets. Focus on quality over quantity.

Movement options.
Ring muscle-up → Seated ring muscle-ups
Single leg squat → Pistols to a band → Single leg squats to a box
Handstand walk → Kicks to handstand away from the wall + try to walk to the wall → Handstand plate step-ups → Handstand small steps → Handstand shrugs
Toes-to-bar → Kipping Toes-to-Bar complex (to work on mechanics) → Hanging knee raises (to work on capacity)
Wall-facing HSPU → Strict HSPU → Kipping HSPU → Wall walks → Standing HSPU variation of choice
Rope climb → Pull to standing from the floor (2/climb)