For time

10-20-30-40-50 (cal) BikeErg

1-2-3-4-5 Rounds of:
3 Bar muscle-ups
6 Handstand push-ups
9 Wall balls @ 14/9kg (30/20lbs)

Time cap. 30:00

Flow. 10 (cal) BikeErg + 1 Round of triplet, 20 (cal) BikeErg + 2 Rounds of the triplet etc.

Overview. This workout gets harder as it goes—more calories on the bike, more rounds of gymnastics. Your goal is to manage muscle fatigue and heart rate early so you can stay composed on the bigger rounds.
Strategy. Start the BikeErg at a controlled pace. Use round 1 to settle in. As calories increase, don’t try to “buy time” with a sprint; save that push for the final 40–50 cal if you have it. While the sets are short, the overall volume on the triplet will add up quickly (45 bMU, 90 HSPU, 135 heavy WB). Identify your bottleneck movement and plan around it. For example, never push the wall balls to a point where you then cannot do the muscle ups anymore.
Instructions. Set the equipment up 5’ apart for tight transitions.
Debrief. Take 2–3 minutes after the workout to reflect
– How well did your gymnastics hold up across the later rounds?
– How did you pace on the bike hold up across the rounds?
– Did you manage transitions well, or did you lose time between stations?
– Name one thing that gave you confidence and one detail you’d refine next time.
Movement options.
BikeErg → Air bike, Row or SkiErg for same calories
Alternate rep scheme for triplet → 2/4/8 each round
Bar muscle-ups → Jumping bar muscle-ups (3) → Chest-to-bar or regular pull ups (5/round)
HSPU → Hand-release push-ups
Wall ball → Lighter ball