CFG 2025, IE6 “Throttle Up”

For time
35 (cal) Ski erg
28 Chest-to-bar pull-ups
24 Burpee box jump-overs, 24/20″

Time cap. 8:00 (Original 6:00)

Optional vest. 22/16lbs (10/7kg)

– Start part B @ 4:00 after finishing part A –

CFG 2025, IE7 “Hammer down”

For time
35 (cal) C2 bike
28 Bar muscle-ups
24 Burpee box jump-overs, 24/20″

Time cap. 10:00 (Original 8:00)

Overview. Two short, aggressive sprints separated by full rest. Both start with a hard machine push into upper-body pulling under fatigue, then finish with a big effort on the burpee box jump overs. The test is about pacing the opener right, keeping gymnastics in control under a high heart rate, and closing strong on the burpees.
Strategy.
Part A – Ski at a pace that’s hard but lets you get straight to the pull-up bar (around 90% effort). Break C2B as needed to avoid failed reps, but keep the rests tight (e.g., unbroken, 15–8–5 or 14–7–7). Burpee box jump overs are where you can make up time = stay moving at a quick but sustainable rhythm. PUSH yourself when you feel like slowing down.
Part B – The bike will spike your legs and breathing will still be heavy from part A. Aim for a pace you can hit straight into the Bar MU without chalking up for 20 seconds. Break early and smart (e.g., 10–8–6–4) to avoid grip blow-up. On the burpee box jump overs, keep turnover quick, breathe multiple times on each rep, and don’t let yourself slow down.
Instructions. You can set this up with a single box (no need for 8 boxes like at the Games). Have a plan for your pull-up/BMU sets before starting so you don’t need to rely on in-the-moment judgment under fatigue.
Debrief. Take 2–3 minutes after the workout to reflect
– Did you hit the right pace on the machine to get straight into gymnastics?
– How did your planned set strategy hold up under fatigue?
– How was your push on the burpees?
– Name two (2) things you executed well. What’s one (1) thing you’d change to shave time?
Movement options.
SkiErg/BikeErg → Row/Air bike for same calories
Chest-to-bar pull-ups → reduce reps (24, 20 or 16) → Pull ups (24, 20 or 16) → Jumping pull ups (24, 20 or 16)
Bar muscle ups → reduce reps (20 or 16 or 12) → Chest-to-bar pull ups (24, 20 or 16) → Pull ups (24, 20 or 16) → Jumping pull ups (24, 20 or 16)
Burpee box jump overs → Lower box → Box step overs