2 Rounds for time

90 Double-unders
15 Power clean and jerks @ 61/43kg (135/95lbs)
40/32 (cal) Air bike
30 Chest-to-bar pull-ups
90 Double-unders
15 Thrusters @ 61/43kg (135/95lbs)
40/32 (cal) Air bike
30 Toes-to-bars

Time cap. 40:00

Overview. Long chipper(ish) workout that you need to pace well to keep chipping away at the repetitions.

Strategy. Target to get through the double-unders in as few sets as possible. Stay relaxed, focus on your breathing and take a quick break at any point if you feel you’re working too hard to maintain your set. You want to be able to transition right to the barbell and start your set after you finish your double-unders.

Be smart about how you approach each barbell movement. While you could do sets on the PC+J, it’s most likely best to just chip away at singles at a sustainable pace. You can make up a lot of time if you can keep the thrusters unbroken (either way aim for 1-3 sets here).

Find a tough, but sustainable pace on the bike. You should be able to maintain your pacing for the entire calorie duration, and still get off and get into your first set of gymnastics after a few breaths.

Recognise what type of athlete you are when deciding how to attack the gymnastics. With bigger sets of each movement, if you pick too aggressive an approach early, it means you might get stuck later. Decide what your capacity allows on each movement under fatigue and try to stick to your plan. When in doubt, shorter sets with short rest are always a good option to keep getting back to work.

Instructions. Set up equipment 2-3m apart to allow for easy transitions (this is your built in rest).

Debrief.
– How was your pacing overall? Could you keep your game plan and avoid getting stuck?
– Did you stay relaxed and maintain big sets on the double-unders?
– Was your approach to the barbell and gymnastics appropriate? How was your work to rest ratio?
– How was your pace on the bike?
– How did your game plan play out in the second round?
– How did you adjust your strategy mid-workout to be able to keep your pace?
– How would you change your approach to this workout if you needed to repeat the workout?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?

Movement options.
Double-under → Reduce reps (75, 60 or 45 reps) → Speed rope skips
Barbell → 52.5/35kg (115/75lbs), 43/30kg (95/65lbs) or 35/25kg (75/55lbs)
Air/Echo bike → Row, BikeErg or Run
Chest-to-bar pull-ups → Reduce reps (20 to 25 reps) → Regular pull-ups → Ring row
Toes-to-bar → Reduce reps (20 to 25 reps) → Toes-to-rings → Hanging knee raise