1) Easy row
2) burpee over rower
3) hang power snatch
4) rest
5) toes to bar
6) box jump over
7) Gorilla row, dbl kb
8) rest

Pick reps per RPE 7

Long mixed-modal conditioning workout
Build sustainable work capacity while managing grip and core fatigue
RPE 7: Steady and challenging, but repeatable for all 40 minutes
Choose rep numbers you can maintain every round
Suggested Rep Ranges
Burpee over rower: 6–12
Hang power snatch: 4–8
Toes-to-bar: 4–10
Box jump over: 8–15
Gorilla row: 8–12

💡 Coach note:
👉 “Repeatable effort beats heroic effort.”