1/9/2026

OPEN 13.5

13.5 Open Workout
AMRAP (For As Long As Possible)
3 Rounds
15 Thrusters (95/65)
15 Chest to Bar Pull Ups
If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.

GYMNASTICS: TOES TO BAR

Level 1:
12 minute EMOM of:
Minute 1: 5-8 Arch to Hollow on Bar with Legs together
Minute 2: 5-8 Arch to Knee Tuck (same arch position but now tucking knees in the kip swing - focus on perfect positions without a double sway)
Minute 3: 10 Anchored Seated Toes to Bar Compressions
Minute 4: Rest minute.

Level 2:
12 minute EMOM of:
Minute 1: 5-8 Toes to Bar (or Knee Raises)
Minute 2: 8-15 Arch to Knee Raises
Minute 3: 10 Anchored Seated Toes to Bar Compressions
Minute 4: Rest minute

Level 3:
3 sets of:
15 second L-Sit on Parallettes
rest 30 seconds
60 second AMRAP of Toes to Bar
Rest 2:15 minutes between sets (start next rounds at minute 4 and 8)