24 min EMOM

1) 20 DU's + 4 sHSPU
2) 30s. bike + 6 toes to bar
3) rest

Goal & Intensity
-Build skill-based conditioning by combining jump rope, inverted gymnastics, and cyclical work under controlled fatigue.
-The aim is consistency across all working minutes rather than sprinting early.
-Moderate-to-high intensity intervals where coordination and positioning matter more than max output.
-You should feel challenged but never rushed or sloppy.
RPE: 7–8, sustainable discomfort that allows you to repeat quality work for the full 24 minutes.
💡 Coach’s Tip
Treat each minute like practice, not a test. Smooth double-unders and efficient kip mechanics will save far more energy than trying to rush transitions.
Why this workout: This EMOM develops repeatable work capacity and skill retention under fatigue. The built-in rest allows you to push the working minutes while maintaining clean movement patterns, which is key for long-term progress in gymnastics-heavy workouts.