For time


50/40 (cal) Row

25 Burpee box jump-overs, 24/20″

50 Toes-to-bars
25 DB thrusters @ 2 x 22.5/15kg (50/35lbs)

Time cap. 12:00

– Rest 6:00 before part B -


B) For time


50/40 (cal) BikeErg

25 Burpee box jump-overs, 24/20″

50 Chest-to-bar pull-ups
25 DB Devils presses @ 2 x 22.5/15kg (50/35lbs)

Time cap. 12:00

Rx+ options. You can increase the box height to 30/24” if you want to increase the challenge.

Today’s workouts are two same format chippers. Machine buy-in, moderate set of burpee box jump-overs, bigger chunk of gymnastics and finish with the DBs. The goal is to push hard while managing the gymnastics sets well enough to avoid getting stuck.

Strategy.
Part A – Row at a strong but controlled pace (slightly slower than your 2k pace), where you can step off, walk to the box and start your burpees. Keep the burpee box jump-overs smooth. Step down/up if needed to keep breathing under control, but avoid standing still. You should arrive at the TTB ready to start, not needing a long reset.

Choose sets you can keep chipping through with short rests on TTBs. Both negative sets (e.g. 15-10-10-8-7) and even sets (e.g. 5 x 10) are fine, just as long as you keep moving. On the DB thrusters, commit to a bigger first set. Make your breaks deliberate and get back to work quickly.

Part B – Your grip will be more fatigued here but the strategy stays very similar: strong but controlled bike, steady burpees, chip away on the chest-to-bars.

Once you get to the devils presses, you have strategies you can use: 1) Just keep moving (stay on the DBs), 2) break them into faster sets (e.g 5s with planned rests, could be 3-5 big breaths or 10-secs on the clock for example).

Debrief.
– How were your paces on the machines? Too fast, too slow or just right? How would you adjust next time?
– How were your transitions between movements? Any hold ups?
– How well did your TTB and C2B break plans hold up?
– How about on the DBs? Were you able to stay focused or did the fatigue get the best of you?
– Where did you lose the most time overall: transitions, failed reps, or rest before starting?
– What went well in this session and what can you improve on next time?

Movement options.
Row/BikeErg → SkiErg, Air/Echo bike for same calories
Burpee BxJO→ lower box → Burpee box step-over
Toes-to-bars → Toes-to-rings → V-ups → ab-mat sit-ups
DB movements → 15/10kg (35/20lbs)
Chest-to-bar pull-ups → Pull-ups → Jumping pull-ups → Ring rows