Gymnastic Focus Work

5 Rounds For Time:

4 Toes to Bar + 3 Chest to Bar Pull-ups + 2 Bar Muscle-ups

*Every Break: 150 Meter Row


• The five rounds of this gymnastic complex are to be completed for time

• The workout starts on gymnastic complex, with any break on the bar requiring a trip to the rower for 150 meters

• You can do as as many unbroken complexes in a row as you’d like, there is no need to stop after the bar muscle-ups

• If you do choose to break after the 4 bar muscle-ups, or at any point, that would require a 150 meter row

• There is no need to row following your final bar muscle-up in round 5

• Pick a rep scheme and/or variations that you can complete 1 full complex unbroken when fresh

• There is also the option to shorten the total volume to 3 or 4 rounds


• The most common strategy here will likely be to break after the 4th bar muscle-up of each set and take the 150 meter row penalty

• If you are more comfortable on these movements, it may be best to go with 1+ or 2+ complexes straight, as that limits the total number of trips to the rower

• On every row, find a recovery pace that allows you to go back to the rig for a very large set

• Each 150 meter row will likely take around 40-60 seconds to complete between the actual work and transition to and from the machine


• On all three movements, focus on leading the way with the feet

• This is easy to keep top of mind, because you’ll already do it on the toes to bar

• Leading with the feet on the pull-ups and bar muscle-ups help you maintain rhythm, stay hollow, and “pull” less of your body weight


If You are Subbing for Chest to Bars & Bar Muscle-ups, Complete the Following Complex:

6 Toes to Bar, 5 Pull-ups, 4 Chest to Bar Pull-ups


Strict Press

5 sets of 3


• Building to a heavy set of 3 across the 5 sets today

• The strict press will come from the racks today

Bench Press

5 Sets of 3


• Building to a heavy set of 3 across the 5 sets today

• If you don’t have a spotter, do not put clips on the bar so it is easy to dump the weight


“Swole Cycle”

8 Rounds of 20 Seconds On / 10 Seconds Off:

Strict Pull-ups

Assault Bike Calories-row

Strict Handstand Push-ups

Assault Bike Calories -Row


• The strict movements are the focus of this 4-station tabata workout

• You’ll complete all 8 rounds at the strict pull-ups before moving to the 8 rounds of assault bike, and so on…

• Your score at the end of the 16 minutes is the total reps completed during your work stations

• Enter total reps at each station and SugarWOD will add them up for you

• Choose strict pull-up and strict handstand push-up variations that allow you to complete at least 5 reps during the 20 second work windows


Strict Pull-ups

Banded Strict Pull-ups

Strict Handstand Push-ups

Handstand Push-ups with Feet on Box

Double Dumbbell Strict Press

Assault Bike

Substitute Any Machine