5 x go every 4 min

20/17 cal row
15 RKBS
3-6 bar/ring MU

rest remaining time
score is slowest time

High-intensity interval training combining cardio, posterior chain endurance, and gymnastics
The goal is to maintain consistent output across all five rounds
RPE 8–9: Hard effort every interval
Push the row, but leave enough energy for quality muscle-ups
Keep transitions short and avoid unnecessary rest
Strategy
-Row:
Settle into a strong, sustainable pace
Avoid a dramatic fade in the final calories
-Russian Kettlebell Swings:
Aim for one unbroken set
Drive with the hips and keep your grip relaxed
-Bar/Ring Muscle-Ups:
Choose a number you can repeat every round
Avoid early failure—fast singles are better than long rests
Goal:
Keep every round within a few seconds of each other
Your score is your slowest round, so consistency beats one exceptional interval.

💡 Coach note:

The workout doesn't reward your fastest round—it rewards your ability to repeat quality under fatigue.

👉 "Your slowest round defines your fitness."