6 x 2 min on, 2 min off
(24 min)

20 double unders
5 kipping chest to bar pull ups
5 sHSPU

Score is reps - 1 round = 30 reps

Goal & Intensity
-Practice gymnastics skills with quality and consistency under fatigue, using controlled work intervals.
-The aim is to move smoothly and maintain clean reps rather than rushing.
-Each 2-minute work window feels technically demanding but controlled.
-Heart rate rises, but movement quality always takes priority over speed.
RPE: 7–8, challenging, yet sustainable with good technique throughout the workout.
💡 Coach’s TipBreak kipping C2B and sHSPU into small, confident sets from the start. Remember that rhythm beats speed every time.
Why this workout: This structure builds the ability to repeat skilled gymnastics movements with solid mechanics and short recovery. It reinforces movement quality, shoulder health, and translates directly to better performance in longer metcons and Open-style workouts.