For time

50/35 (cal) Row
50 DB box step ups, 24/20″ @ 2 x 22.5/15kg (50/35lbs)
50 Handstand push-ups
50/35 (cal) Air/Echo bike
50 DB Deadlifts @ 22.5/15kg (50/35lbs)
50 Box jump overs, 24/20″

Time cap. 20:00

– Rest 8:00 before part B –

For time

25/18 (cal) Row
25 DB box step ups, 24/20″ @ 2 x 22.5/15kg (50/35lbs)
25 Strict HSPU
25/18 (cal) Air/Echo bike
25 DB Deadlifts @ 22.5/15kg (50/35lbs)
25 Box jump overs, 24/20″

Time cap. 12:00

Overview. We have two workouts with an 8-minute rest in between. The second piece is identical to the first one except it’s only half the reps and it has strict HSPU’s. The movement selection makes it possible to go 100% EFFORT in the first piece and do well in the second, so don’t hold back.

Pacing. The row is fast but it’s not a sprint. You need to be able to transition fast to the box step ups and start right away. Consistent pace in the step ups, break as needed. Remember your legs get a break in the HSPU.

Two options in the HSPU:
1) Start with a big set, rest a little bit and then finish the rest in 1 or 2 sets.
2) Take smaller sets with a short rest. E.g. 5×10 with a 5 second rest or 10×5 with a 3 second rest.

Choose the strategy that you think will be quicker/more manageable for you.

Steady pace on the bike, try to get into your pace as soon as possible, you can lose a lot of time on the bike if you are not disciplined with yourself. Chip away at DB deadlifts. The box jumps over are the last thing you do before the break, find an uncomfortable pace and push yourself, don’t save yourself for the next piece, you don’t need to.

You can go a little bit faster in the second row but not an all-out sprint. You can push the step ups, you can recover a bit on the strict HSPU. The strict HSPU will be the bottleneck for a lot of people. Think about taking short breaks and don’t get too close to failure in the first 15-18 reps. Keep a good pace on the bike bike, there is not a lot of work left. Then it’s time for a sprint to the finish.

Debrief.
– How was your pacing?
– Could you keep your pace on the row/bike?
– Did you pick the right approach in the HSPU/sHSPU
– How would you pace/break things differently if you needed to repeat this workout and improve your time?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?

Movement options.
Air bike/row → BikeErg / Ski for same calories
Box step up → Lower box → 15/10kg (35/20lbs) DBs
Box jump over → Lower box → Step overs
DB Hang clean and jerk → 15/10kg (35/20lbs) DBs
HSPU → Kipping HSPU → Reduced ROM (ab-mat under head) → Push-ups → Standing HSPU variation of choice (25/15 reps)