1) 50s. bike/row
2) box jump over
3) toes to bar
4) rest
5) 50s. burpee
6) Strict chest to bar
7) walking lunges
8) rest

RPE 6-7

Goal & Intensity
-This workout builds aerobic capacity and full-body endurance.
-The long EMOM format allows you to practice skills while staying under control.
-Steady effort for 40 minutes with small recovery periods.
-Each minute should feel challenging but sustainable.
RPE 6–7.
You should be able to maintain the same pace throughout the workout.
Coach’s Tip
Move smoothly and avoid going too hard early.
Scale the gymnastics reps so you can finish each minute within about 40–50 seconds.