251214 Sunday

Osama Kamaluddin
Dec 13, 2025
1 min read

Gymnastics

20 min emom

Min 1: 10-30 sec bottom of the ring dip/push up hold

Min 2: 20-40 sec hollow hold

Min 3: 10-30 sec chin over bar hold

Min 4: 20-40 sec arch hold

Metcon:

In a 14 min window

Buy in

30 wall balls

10 min amrap

8 deadlifts 70/50

8 box jump overs

8 pullups (RX+ C2B)

Remaining time:

AMRAP Wall balls

Recent Posts

See All

260303 Tuesday

Strength Barbell good mornings 3 sets 8 reps heavy Split squats 3 sets 10+10 reps heavy Hip thrusts 3 sets 15 reps heavy Metcon 10 min emom Min 1: 10/7 cal or 150m run + max HSPUs Min 2: 10/7 cal 150m

260302 Monday

Strength Front squats Build to 2 RM Every 90 sec for 5 sets, 1 rep at 90% Metcon 12 min EMOM Min 1: max 2DB hang clusters Min 2: max DUs Min 3: max 1DB devil press Min 4: rest 22.5/15 kg

260301 Sunday

Gymnastics 16 min emom Min 1: 20 sec max ring dips (box dips) Min 2: 20-40 sec hollow hold Min 3: 20 sec max strict pullups (sc ring rows) Min 4: 20-40 sec arch hold Metcon 12 min amrap 12/9 cal row 9

Comments