For time

40/32 (cal) BikeErg
20 Clean and jerks @ 61/43kg (135/95lbs)
10 Wall walks

– Rest 1:00 –

40/32 (cal) BikeErg
20 Ring muscle-ups
40/32 (cal) BikeErg

– Rest 1:00 –

10 Wall walks
20 Snatches @ 61/43kg (135/95lbs)
40/32 (cal) BikeErg

• Both the CnJ and Snatch are anyhow (power, split, squat) you like.

Time cap. 32:00 (including rests)

Overview. Three classic 30 reps for time movements (CnJ, rMU, Sn) mashed together into intervals with a bike and some wall walks. While this is a lot about specific movement capacity, you also need the conditioning to back that up. Getting your pacing right on the bike and finding a good rhythm on the other movements is key here.

Strategy. You have three separate pieces with short rest in-between. The intent is to push the pace throughout while not tipping over the edge of no recovery. You’ll have to ride a fine line of how fast you dare to go for the best possible time.

Do the 1st part at a pace where you can always transition straight to the next movement. The bike can be slightly faster than your FTP20 pace (if you tested in the last block). We recommend either set + singles or singles from the start on the barbell. Then steady through the wall walks.

The muscle ups are the easiest place to get stuck here, so pace the bike before them a little. Aim for 2-5 sets on the muscle-ups (look for movement options if you would need more). You can push the bike after the muscle-ups.

Now that you’ve got the MUs out the way you can push the pace a bit on the 2nd wall walks BUT make sure not to go so hard as to fry your shoulders for the snatches. Once you get to snatches, your HR is likely high and your shoulders are feeling it. Do your best to start chipping away at the reps. Once you get to the final bike it’s go time! Suck it up and push hard to finish.

Instructions. Set the equipment up 2-3m apart (this is your in-built rest).

Debrief.
– How was your pacing through each part of the workout?
– How did your BikeErg pace progress as the workouts went on?
– How were your 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.
BikeErg → 400m Run, 40/32 (cal) Row, Air/Echo bike or Ski
Clean and jerk / Snatch → 52.5/35kg (115/75lbs), 43/30kg (95/65lbs) or 35/25kg (75/55lbs)
Wall walk → reduce reps (5) → 20m Seal walk
Ring muscle-up → Reduce reps (10 or 15) → Bar muscle-ups (10, 15 or 20) →Jumping bar muscle-ups (10, 15 or 20)→ Banded bar muscle-ups (10, 15 or 20) → Pull-overs (10, 15 or 20) → Chest-to-bar pull-ups (20, 30 or 40)