GYMNASTICS SKILL STRICT PULL-UP TEST
Level 1: Find the lightest band that you can do one strict pull-up with
Level 2: Find your max unbroken set of unweighted strict chin-ups
Level 3: Find your max unbroken set of unweighted strict pull-ups
Level 4: Find your max 1 rep weighted strict pull-up
Scoring: note your level and score achieved.
GRIZZLY– In 3:00 complete: (15:00/5 round cap)
2 rounds
50ft Single Arm Dumbbell Overhead Walking Lunge 35/50 M25/40
10 Toes To Bar
KODIAK– In 3:00 (15:00/5 round cap)
2 rounds
50ft Single Arm Dumbbell Overhead Walking Lunge 25/35 M20/30
6 Toes To Bar
POLAR– In 3:00 (15:00/5 round cap)
2 rounds
10 Single Arm Dumbbell Box Step Up (light)
10 Hanging Knee Raises
*If you complete it within 3 minutes, it unlocks three more minutes. Repeat another 2 rounds, with two additional reps added to the toes to bar. Continue adding three minutes and two toes to bar reps until time catches you. Cap 15:00/5 rounds.
*You don’t have to rest until the three minutes is up to start the next two rounds.
