80 alternating DB snatches (15/22.5 kg)
80 sit-ups
80 lateral burpees over the DB
800m bike or 1,600/2,000-m C2 bike

Goal & Intensity
- Tackle a large volume of work at a steady pace while keeping movement quality high all the way through.
-This is an endurance grind that also challenges your mindset.
-A long chipper where different parts of your body fatigue (core, shoulders, lungs).
-The aim is to keep moving almost nonstop at a consistent pace.
-Target Time | 14:00-20:00.
-Start the burpees at a controlled rhythm and don’t stop – steady beats sprint-and-crash every time.
RPE: 8 – breathless and mentally tough, but manageable with smart pacing.
Why: This workout builds endurance, grit, and pacing awareness. These skills are essential for sustaining high output in longer workouts without burning out.