Ride a Concept 2 bike for 20 km

3 Rounds, each for time

15/12 (cal) Row
12 Overhead squats
3, 6 or 9 Bar muscle-ups (UB)*

• Choose Number of BMU reps so you can keep them unbroken.

– Go every 5:00 –

— Rest 8:00 before next part —

3 Rounds, each for time
15/12 (cal) Air bike
12 Hang power snatches
9 Burpee chest-to-bar pull-ups**

– Go every 5:00 –

** Burpee pull-up bar height should be above your reach when standing under the bar with feet together and reaching overhead. See the official standard used in 23.2 here.
Intent. Your goal today is to move fast. Ideally we’re looking to keep all work unbroken with quick transitions to explore how fast we can go (without the wheels coming off). Make sure the movement options support this ( = don’t make it so hard that the work becomes a grind).

• Example weights (Barbell). 35/25kg (75/55lbs), 43/30kg (95/65lbs), 52.5/35kg (115/75lbs), 61/43kg (135/95lbs), 70/47.5kg (155/105lbs), the intent is to move fast and go unbroken on the bar.

Overview. Short, repeatable game-speed intervals focused on fast execution and clean movement. Each round is deliberately brief so you can push the pace, stay unbroken, and hit similar times across rounds. The intent is to explore speed under control with sharp transitions and confident barbell cycling.
Effort. Work at ~9/10. Each round should feel fast and purposeful, not sloppy. You should finish every round with time to rest before the next one. Aim to complete each round at a faster pace than the previous one.
Feel. These will get hard but you don’t want the wheels to come off in the middle of a round. You should feel like you’re racing, but still able to make good decisions: fast transitions, confident sets, no hesitation.
Adaptation. Builds high-end repeatability and confidence at competition pace. Trains the ability to push intensity, cycle light-moderate loads quickly, and maintain technical quality under time pressure. Reinforces pacing capacity for short, hard efforts.
Debrief. Take 2-3 minutes after the workout to reflect
– Were your round times consistent across the intervals?
– How was your barbell cycling speed, control and rhythm?
– How well did you manage your transitions? Were they fast and sharp or slow and sloppy?
– What change would let you move faster without losing repeatability next time?
Movement options.
Barbell → see options above OR 30/20kg (65/35lbs), 25/15kg (55/35lbs), weight you can do unbroken sets with
Bar muscle-ups → Chest-to-bar or regular pull-ups (12, 9 or 6 reps) → Jumping pull-ups (9 reps)
Burpee chest-to-bars → Burpee pull-ups → Burpees to a target, 6” above reach

Build up to days,
1RM Power Clean

Gymnastics
30min

Beginners
Kipping & T2B

Intermediate
Kipping & butterfly technique.
Pullups & C2B

Advanced
RMu progressions

WOD
Partner AMRAP 6

Max reps:
Bar muscle ups
Partner rest in hand stand hold

Scale as needed

EMOM 5

Pull ups

Tabata 20s on /10s off

A) Bicycle L
B) Bicycle R

power clean + paused push press + push jerk practice

power clean + hang power clean + push press 5x1 @ moderate

7' AMRAP
1 rnd DT
10 air squat

Back squat
10-9-8-7-6-5-4-3-2-1

Weighted Dip 2x6, 2x5

Power snatch 5x3, 2x2