Complete as many rounds as possible in 20 minutes of:
8 toes-to-bars
10 dumbbell hang clean and jerks
14-cal. row

Scaled: (Ages 16-54)
Men perform hanging knee-raises, 15kg DB
Women perform hanging knee-raises, 10kg DB
Masters 55+: *
Men use 15kg DB
Women use 10kg. DB
*Scaled Masters 55+:
Men perform sit-ups 10kg DB
Women perform sit-ups, 5kg DB

Goal & Intensity
-This workout tests engine endurance, grip/pulling stamina and pacing over time.
-You’ll be moving fairly steadily with short movement cycles and frequent transitions
-Keep a sustainable pace for 20 minutes and avoid early burnout.
-Develops aerobic capacity, muscular endurance and transition efficiency, especially across grip-intensive and rowing movements.
-RPE: 8–9 toward the end,pace that feels uncomfortable but controlled.
💡 Coach’s Tip
-Control the first set of toes-to-bars: break them intentionally to preserve grip and reduce wasted transitions. Dropping from the bar is often faster than dropping the dumbbell. Prioritise efficient row pacing over sprinting early