5 x 3 min on 3 min off

5 burpee box jump over
5 HSPU
10 alt. DB snatch

continue where you left off
score is total of full rounds

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High-intensity interval training with gymnastics and dumbbell cycling
Maintain a strong, repeatable pace across all five work periods
RPE 8–9,Hard effort every interval
Keep moving throughout each work period
Don't sprint the first interval, consistency wins

Strategy

Burpee Box Jump Overs
-Find a smooth rhythm
-Stay low over the box and minimize extra movement

Handstand Push-Ups
-Break early if needed
-Avoid reaching failure

Alternating DB Snatches
-Move the dumbbell continuously
-Generate power from the hips, not the arm

Goal
Focus on accumulating as much quality work as possible over the total 15 minutes of work.

💡 Coach note:

This workout rewards athletes who recover well and restart fast, not those who empty the tank in the first 3 minutes.