3 x Max Effort
Pick a weight and stick with it, rep range 10-20!
Score is total reps!

Heavier than last week
3x 20

5-4-3-2-1

Row Intervals

1 Set :
Row 12:00 Target 105 -108 % @ FTP 20
Recovery Bike 11:00
2 Set :
Row 12:00 Target 108 - 112 % @ FTP 20
Recovery Bike 11:00

6 x Clean pull + High hang power clean + High hang clean

• paino light/Moderate

24 min EMOM

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

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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.

Five sets of heavy ones

3x8 Good Mornings @ moderate weight

5x2 Back Squat (build up to heavy 2rep but NO MAXES!)

• Rest as needed

Back Squat

3-2-1-3-2-1-3-2-1 ( RIR 2+ every set )

Go every 2:30