For time
21 – 15 – 9
(cal) Row
Handstand push ups
GHD sit-ups

Time cap. 10:00

– Rest 5:00 –

3 Rounds for time
21/15 (cal) Air bike
15 Deadlifts @ 125/83kg
9 Bar muscle ups

Time cap. 10:00

Overview. Two pieces today. Use both to practise pushing an uncomfortable pace.
The first one is a classic machine-gymnastics triplet. The key here will be knowing how to ride that line on each movement and staying present in the moment (vs thinking about the one movement that worries you the most while doing another one). With HSPUs a potential bottleneck, you need to be smart with your sets to keep moving.
The second one is a machine-barbell-gymnastics, a classic triplet setup. As with the first one, you’ll need to push yourself harder than you’d like while avoiding going too close to failure on the muscle-ups to get your best time.
Pacing. On part A you can go harder than you’d like on the row. It’ll be smart to break the 1st HSPUs into 2 or more sets which means aim to start your first set as soon as you’re off the rower. If HSPUs are a challenge for you, don’t hesitate to do small sets with quick breaks. The GHDs are relatively low rep so do your best to move fast here.
Aim for around your Mikko triangle pace on the air bike on the 1st round (you can adjust from there on the other rounds but this should be a sustainable start). While unbroken is the dream, don’t hesitate to break the deadlifts from the start. Same with the bar muscle-ups. Rather be a bit too conservative through the 2nd round to ensure you don’t get stuck on the final muscle-ups of the workout.
Instructions. Set up equipment 2-3m apart to allow for easy transitions (this is your built-in rest).
Debrief.
– How was your pacing overall in each part of the workouts?
– How did your set breakdown in each movement work for you?
– How were your rest and transition times? Could you get straight to work each time?
– How would you change your approach and finish faster knowing what you know now?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?
Movement options.
Row/Air bike → Change to other machines for same calories as needed
Barbell → 111/77.5kg (245/170lbs), 102/70kg (225/155lbs), 92.5/65kg (205/145lbs), 83/58kg (185/125lbs) or 70/47.5kg (155/105lbs), weight you could do unbroken on 1st round at least.
Bar muscle-up → Reduce reps (6 or 3) → Chest-to-bar pull ups/pull ups (9 or 12)
HSPUs → Deficit push-ups, 6” (parallette, plates, mats) → Push-ups → Kneeling push-ups
GHD sit-up → GHD sit-up to parallel → Toes-to-bar → Ab-mat sit-up → V-up