5 x 3 min on, 3 min off

buy in 50 double unders
then rest of the time
AMRAP
5 chest to bar
2 wall walks

Score is total reps of AMRAP. 1 round is 7 reps.

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High-intensity gymnastics interval workout
Build grip endurance, shoulder stamina, and movement efficiency under fatigue
RPE 8–9: Hard effort every round
Stay relaxed on the jump rope to save energy for the skill work
Move efficiently rather than rushing

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Strategy:

Double Unders

Smooth and relaxed
Goal: finish in under 45–60 seconds

Chest-to-Bar

Aim for unbroken sets
Quick return to the bar

Wall Walks

Controlled movement
Stay organized through transitions