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Part A: Strength & Skill

10 Minute EMOM
1 Front Squat
*Start around 70% and build to a heavy single for the day. If you don’t feel good, stay around the 70-85% range.

No Barbell option:
Goblet squats x 5-10 reps
AB 30sec/ Skip 30sec
x rnds

Part B: WOD

For Time:
25/20 Cal AB/ 400m Run/ 500m Row
25 Chest to Bar Pull Ups
25/20 Cal AB/ 400m Run/ 500m Row
15 Ring Muscle Ups/ Bar Muscle ups
25/20 Cal AB/ 400m Run/ 500m Row
25 Chest to Bar Pull Ups
25/20 Cal AB/ 400m Run/ 500m Row

TARGET SCORE
Intended Workout RPE: 8.0-8.5 – 80-85% – moderate/high to high intensity
Target Time: sub 12 minutes
Time Cap: 15 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE! This workout is a high-volume pull and conditioning test combining large aerobic efforts with challenging gymnastics under fatigue. Each bike effort spikes the heart rate, setting up demanding pulling sets on the bar and rings. Athletes should pace early to preserve grip and shoulder stamina for the gymnastics. Break the pull ups and muscle ups to prevent failure and aim to keep round times consistent across the workout.

How it should Feel: GRIPPY and GASSY! Expect this one to feel grippy, shoulder-taxing, and aerobic. The bike will drive breathing intensity, while the gymnastics work adds upper-body fatigue that compounds each round. The final bike will test grit and breathing control as you push through fatigue.

WORKOUT STRATEGY & FLOW
Bike/ Row/Run: Come out at roughly 80% pacing. Push strong but steady, aim for consistent splits on each segment, ramping up the final set. The goal should be sub 1:45 on each effort.

Chest to Bar Pull Ups: Break into ~3 quick sets to preserve grip. You may be able to go bigger sets, or need something like quick 5-7 at a time, but remember to keep kip smooth, keep your rhythm on to minimize fatigue, and be conservative on the first sets then aggressive on the last (after the muscle ups).

Ring Muscle Up: Break into quick sets that you won’t blow up with. Remember to turn over strong and kip the dip. This is the bulk of time in the workout and where you can make up time mostly! (outside of the bike)

Part C: Gymnastics

3 Rounds
HS Hold 60 sec
Ring Dip Support L-sit Hold 30 sec
Ring Dip Support Bottom Hold 10 sec
Hollow Hold 30 sec

Mobility and Maintenance: Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.