CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instruction of the coach
Body Heat + Mobility (5-7 min)

2:00 Cardio Choice

:30 Alternating Scorpion Stretch

:20/:20 Samson Lunge

10 PVC Pipe Pass Throughs

:15/:15 Standing PVC Pipe Prayer Stretch

General Prep (4-6 min)

2 Sets: For Quality

10/10 Hand to Hand Wrist Circles

10/10 Alternating Arm Swings

5 Hang Muscle Snatch + 5 Hang Power Snatch + 6-8 Reactive Quarter Squat Jumps

Specific Prep (No Measure)

To be completed at the instruction of the coach.
Specific Prep (4-6 min)

Add loads to the barbell so the bar is off the floor

3 Slow Power Snatch

3 Power Snatch

3 Bar Facing Burpees

–

Then Build Loads to 70-75% on the barbell over 3-4 sets, practicing 2-3 bar facing burpees on the build up.

—

Adjust to working loads for the workout and get ready to attack

Echoes of Earth (Weight)

“Echoes of Earth”

Every 8:00 x 3 Sets

15 Bar Facing Burpees

5 Power Snatch @ 70%

4 Power Snatch @ 75%

3 Power Snatch @ 80%

% is Based on 1RM Power Snatch

Coaching Notes, Strategy, and Goals

“Echoes of Earth” is a high-intensity barbell cycling and sprint conditioning workout that demands burpee explosiveness, technical barbell proficiency, and grip/shoulder stamina. Each set is a sprint with heavy lifting under fatigue, followed by structured rest. The goal is to hit consistent set times without major fall-off, managing both heart rate and barbell mechanics under pressure.

Goal: 4:00–5:30 per set

Stimulus : Sprint intensity, barbell stamina, technical under fatigue

RPE : 8.5–9/10

Focus : Smooth, fast burpees; precise, strong power snatches; smart breathing and barbell control

Key focus areas:

Push the pace on burpees without completely spiking heart rate

Hit efficient, strong power snatch reps—no missed lifts, no major form breakdown

Manage breathing between barbell sets for consistency
Movement Breakdown & Strategy

15 Bar Facing Burpees

Move fast, but stay smooth and consistent. Step-down and jump-up can save energy while maintaining pace. Focus on efficiency—no extra steps between reps. Breathe intentionally through the burpees to prevent spiking heart rate too early. Aim for a steady pace (~60-90 seconds or less) without redlining.

5 Power Snatch @ 70%

This is the “moderate” barbell portion, but under elevated heart rate from burpees.

Quick Singles is the approach today

4 Power Snatch @ 75%

Slightly heavier bar—lall singles for everyone.

Reset between each rep

Breathe once or twice at the top before setting up for the next lift

Focus on bar path efficiency and aggressive turnover.

Strategy (No Measure)

3 Power Snatch @ 80%

These should feel heavy but manageable. Keep Technique Sharp

Methodical singles with quick reset

Maintain bar close to the body through pull and catch

Expect these reps to be slower, but stay composed and aggressive through the lift.

Pacing & Recovery Tips

Control breathing from the last 5 burpees into your first power snatch setup.

Use the first 2-3 snatches at 70% to recover slightly and establish rhythm.

Focus on quick, efficient barbell cycling through singles as barbell load increases.

Maintain composure through the last 3 heavy reps—the last lift of each set is a mental push.

Each set is a sprint, but it’s also technical—don’t let poor mechanics cost you time in failed reps.

Power Snatch (This is here to find your percentages for the WOD.)

Travel/Hotel/Limited Equipment (No Measure)

Every 8:00 x 3 Sets

16 Lateral Burpees over Dumbbell

12 Dumbbell Snatch

8 Dumbbell Snatch

4 Dumbbell Snatch

Dumbbells: Increase loads on each set. Stay unbroken on each set

Accessory Work (No Measure)

3 Sets: For Quality

8/8 Single Arm Kettlebell Snatch

:15-:20 Ring Support Hold

Recovery (Checkmark)

PRVN Recovery #5

1:00 Elevated Prayer Stretch

1:00/1:00 Elevated Pigeon Stretch

1:00 Seated Chest Stretch

1:00/1:00 Crossbody Lat Stretch

CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instruction of the coach
General Prep: (4-6 min)

2 Sets:

1:00 Row or Bike Alternating Rounds

5 Inchworm Push-Ups

10 Bootstrap Squats

10 Scapular Pull-Ups

5/5 Single Arm Ring Rows

Specific Prep: (5-7 min)

12/9 Calorie Row or Bike

–

6 Bar Kip Swings

3-5 Jumping Pull-Ups / Banded Pull-Ups/ Strict Pull-Ups

6-8 Elevated Push-Ups / Push-Ups

10 Air Squats

Primer (Checkmark)

To be completed at the instruction of the coach.
Primer (2min)

12/9 Calorie Row or Bike

5 Pull-Ups / Banded Pull-Ups / Jumping Pull-Ups

10 Push-Ups / Elevated Push-Ups

15 Air Squats

12/9 Calorie Row or Bike

Dune (AMRAP – Reps)

“Dune”

2 Sets:

3:00 Max Calorie Row

– Rest :30 –

3:00 AMRAP of “Cindy”

– Rest :30 –

3:00 Max Calorie Echo Bike

– Rest :30 –

3:00 AMRAP of “Cindy”

Rest 3:00 b/t sets

Score = Sum Total of Rep (All 8 Sets Combined)

“Cindy” = 5 Pull-Ups + 10 Push-Ups + 15 Air Squats

Coaching Notes, Strategy, and Goals

“Dune” is a gritty, aerobic stamina test that mixes monostructural machines with high-rep bodyweight gymnastics under fatigue. The structure of short work bouts with brief rests demands smart pacing, consistent transitions, and strategic recovery.

Goal: Maintain strong, sustainable efforts across both sets

Stimulus: Aerobic capacity, muscular endurance, and mental resilience

RPE: 8/10

Consistent output on machines, fast and efficient bodyweight movement on “Cindy”

Key focus areas:

Avoid blowing up early on the row and bike; keep effort manageable

Keep “Cindy” rounds fast but smooth, without burning out on push-ups

Transition quickly and purposefully between movements
Movement Breakdown & Strategy

3:00 Max Calorie Row

Pace should be around 80-85% effort. Focus on strong, efficient strokes with a controlled recovery. Keep the stroke rate in the 26-30 range and emphasize powerful leg drive rather than frantic pulling. Save a small sprint for the final 15-20 seconds of the interval.

3:00 AMRAP of “Cindy” (5 Pull-Ups + 10 Push-Ups + 15 Air Squats)

Move quickly through the rounds with minimal rest.

Pull-ups: Aim for unbroken sets or very quick breaks (no more than 2 sets).

Push-ups: Break early into 5-5 if needed to prevent muscular failure later.

Air squats: Stay smooth, upright, and consistent—this is your recovery within the cycle.

The goal is about 3-5+ rounds per 3:00 depending on ability.

Strategy (No Measure)

3:00 Max Calorie Echo Bike

Steady and strong effort. Hold a pace you can maintain without spiking heart rate too early (~80-85% effort).

Men: 55-65 RPM

Women: 48-58 RPM

Use full-body drive—push/pull with the arms and strong pedal strokes with the legs. Again, save a mild sprint for the final 20 seconds.

3:00 AMRAP of “Cindy”

Same strategy as the first AMRAP. Expect more fatigue in push-ups and pull-ups here, so adjust rep breaks slightly sooner if needed. Stay moving through the air squats to maintain round pace.

Pacing & Recovery Tips

Row and bike pacing should be sustainable—no full sprints until the final seconds.

In “Cindy,” manage push-up fatigue early—fast, consistent movement is better than crashing midway.

Shake out arms quickly between transitions but don’t waste time.

Use the :5-:10 breaks smartly—stand tall, slow breathing, prepare for the next station.

Aim to keep your second set close to your first set’s total reps.

Travel/Hotel/Limited Equipment (No Measure)

As prescribed

Choose Any Machines as Sub for Machine Portions

Accessory Work (No Measure)

3 Sets: For Quality

8/8 Bulgarian Split Squats

10/10 Single Dumbbell Bent Over Row

10-12 Floor Dumbbell Pull-Overs

Recovery (Checkmark)

PRVN Recovery Flow

1-2 Sets

Right Leg/Left Leg

:30 Down Dog

:15 Updog

:30 Down Dog

:3 0 Low Dragon Po se

:30 Twisted Drag on Pose

:30 Pigeon Pose

:30 Half Kneeling Hamstri ng Stretch

CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instruction of the coach
General Prep: (6-8 min)

400m Run

–

2 Sets:

1 Wall Walk + :10-15 Nose to Wall Handstand Hold

10 Hollow Rocks

10 Supermans

8 Barbell Upright Rows

8 Bradford Press with Lockout

Specific Prep (No Measure)

To be completed at the instruction of the coach.
Specific Prep: (10-12 min)

8 Bar Kip Swings

8 Strict Knee Raises

4 Barbell Strict Press

4 Barbell Push Press

4 Barbell Push Jerk

–

Build into Toes to Bar: 3-4 Kipping Knee Raises to Knees to Chest, then 3-4 Kipping Toes to Target or Alternating Toes to Bar, then build into a set of 3-4 Toes to Bar

Build to working loads for the conditioning piece with some light sets on the barbell for 3-4 strict press, then a little more load for 3-4 push press + 2-3 Push Jerk, then build to Push Jerk working loads.

–

200m Run

8 Toe to Bar

5 Shoulder to Overhead at Working Loads

–

Adjust bars back down to strict press starting weight @ 75% of 1RM and bring the barbells to the rack for the strength piece.

Shoulder Press (Every 2:00 x 5 Sets
Set 1: 5 Reps @ 75%
Set 2: 5 Reps @ 75%
Set 3: 3 Reps @ 80%
Set 4: 3 Reps @ 85%
Set 5: 1 Rep @ 90%+)

Coaching Notes, Strategy, and Goals

% is Based on 1RM Strict Press

Stimulus: Absolute Strength Development

We are building those percentages over the course of this cycle and continuing to become more and more consistent at heavier loads on the barbell

RPE: 6/10 *Loading is high, but overall fatigue on the body should be low

Key focus areas:

Bracing and Breathing Technique / Keep Global Tension

Controlled Descent + Fast Ascent

Modifications:

Dual Dumbbell Strict Press or Single Arm Dumbbell Strict Press

Landmine Press

The Jedi Trials (4 Rounds for time)

“The Jedi Trials”

For Time

Every 5:00 x 4 Sets

400m Run

21 Toes to Bar

12 Shoulder to Overhead

Barbell Load: MRx 5/65lb, 43/30kg, Rx 155/105lb, 70/48kg

Score: Total Working Time

Coaching Notes, Strategy, and Goals

“The Jedi Trials” is a repeatable, high-effort interval workout combining monostructural running, high-skill gymnastics, and moderate-to-heavy barbell cycling. Each round demands a strong balance between engine, grip endurance, and overhead stability. The goal is to maintain consistent splits across all four sets, without allowing any round to fall off significantly.

Goal : 3:30-4:00 / Round

Stimulus : Lactate threshold, aerobic power, and midline stamina

RPE : 8.5/10

Focus : Smooth running, smart grip management, aggressive but efficient shoulder-to-overhead reps

Primary Objective : Consistent pacing round to round

Secondary Objective : Push for unbroken or smartly broken sets on the shoulder-to-overhead without major rest
Movement Breakdown & Strategy

400m Run

Pace should be strong but controlled (~80-85% effort). Focus on quick foot turnover and relaxed breathing. You want to come off the run breathing hard but still able to immediately start toes-to-bar without a long break. Use the final 50m of the run to control breathing and prepare for the rig.

21 Toes-to-Bar

Grip and midline fatigue will accumulate over rounds. Break early and smart:

Advanced: 11-10 or 12-9

Intermediate: 8-7-6 or 7-7-7

Beginner: 5-5-5-6

Maintain a tight arch/hollow swing to stay efficient. Relax the grip when possible and avoid over-swinging. Modifications include knees-to-chest or hanging knee raises if needed.

Strategy (No Measure)

12 Shoulder to Overhead (155/105 lb, 70/48 kg)

Choose the most efficient style based on fatigue: Ideally Push Jerk is the movement we are moving towards today.

Advanced athletes should aim for unbroken sets.

If breaking is necessary, plan for 7-5 or 6-6 with a very short rest.

Focus on a strong dip and vertical drive through the bar. Keep elbows slightly in front of the dip to maintain bar path efficiency.

Pacing & Recovery Tips

Treat the first run as your baseline—find a pace you can replicate four times.

Break toes-to-bar proactively before you hit grip fatigue.

Breathe intentionally during the barbell work—recover while locking out overhead.

Aim to finish each working set in 4:00 or less to earn at least 1:00-1:30 rest before starting the next round.

Your score is the slowest round, so consistency is more important than one blazing fast set.

Travel/Hotel/Limited Equipment (No Measure)

For Time

Every 5:00 x 4 Sets

400m Run

21 V-Ups

12 Dumbbell Push Press

Dumbbells: 2 x 50/35lb, 22.5/15kg

Accessory Work (No Measure)

3 Sets: For Quality

:30/:30 Paloff Press Hold

1:00 Weighted Plank

Recovery (Checkmark)

PRVN Recovery #8

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

1:00/1:00 Couch Stretch

1:00 Childs Pose

CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instruction of the coach
Body Heat + Mobility (4-6 min)

1:30 Cardio Choice

:20/:20 Samson Lunge Stretch

:30 Puppy Dog Pose

:30 Alternating Active Pigeon Stretches

General Prep (4-6 min)

2 Sets: For Quality

8 Barbell Kang Squats

5/5 Pistol Box Step-Downs

:30 Dead-Bug

:30 Bird-Dog

Specific Prep (No Measure)

To be completed at the instruction of the coach.
Specific Prep (12min)

Add Light Loads to the Barbell

2 Sets: For Quality

10 Deadlifts

10 Barbell Back Squats

10 Box Jumps

–

Build to working loads on the barbell over the course of 8:00 minutes

Back Squat (Every 3:00 x 6 Sets
Set 1: 5 Reps @ 80%
Set 2: 5 Reps @ 80%
Set 3: 3 Reps @ 85%
Set 4: 3 Reps @ 90%
Set 5: 1 Rep @ 95%
Set 6: 1 Rep @ 95%)

Coaching Notes, Strategy, and Goals

% is Based on 1RM Back Squat

Stimulus: Absolute Strength Development

We are building those percentages over the course of this cycle and continuing to become more and more consistent at heavier loads on the barbell

RPE: 9/10, Heavy Singles will place a good amount of CNS stress on the system today.

Key focus areas:

Bracing and Breathing Technique / Keep Global Tension

Controlled Descent + Fast Ascent

Modifications:

Box Squat for Knees

Split Squat for Lower Back Health

District Throwdown (Time)

“District Throwdown”

For Time:

21-15-9

Deadlifts

Box Jump Overs

Load: MRx 135/95lb, 61/43kg, Rx 225/155lb, 102/70kg

Box Height: 24/20in

Coaching Notes, Strategy, and Goals

“District Throwdown” is a classic sprint-style couplet with moderate-to-heavy deadlifts and high-output box jump overs. The workout is short and intense, targeting posterior chain stamina, explosive power, and metabolic conditioning. Athletes should push the pace while maintaining tight form under fatigue.

Time Domain : 4-7min

Time Cap: 10 min

Stimulus: Sprint effort, power output, and fatigue resistance

RPE : 9/10

Focus: Unbroken or fast-broken deadlift sets and aggressive, efficient box movement

Primary Objective: Move fast, but not recklessly—this is a short workout, but grip and legs will blow up quickly if not managed.

Secondary Objective : Minimize transition time and keep sets quick and tight.
Movement Breakdown & Strategy

Deadlifts (21-15-9 at 225/155 lb, 102/70 kg)

Push for unbroken sets if deadlift capacity allows. If needed, break into quick sets with minimal rest (e.g. 12-9, 8-7, 5-4) to avoid form breakdown. Keep a neutral spine and strong hinge—bracing before each pull is key. Use a mixed grip or hook grip if grip fatigue is a limiter. Breathe at the top and stay tight on the descent.

Box Jump Overs (24”/20”)

Stay close to the box and move with intent—step down or jump down depending on your capacity and control. Use a rhythm that allows steady breathing and efficient movement. If you’re sprinting, consider lateral jump-overs or fast turnarounds for transitions. Avoid pausing at the top of the box.

Strategy (No Measure)

Pacing & Recovery Tips

Round of 21: Start fast but stay composed—this round sets the tone.

Round of 15: Settle into your rhythm, aim to hold your splits.

Round of 9: Empty the tank—go unbroken and keep box jumps aggressive but clean.

Keep rest between bar and box minimal—transitions are where time is lost or gained.

Final Thoughts

This is a fast burner with a high return on effort. Focus on quality deadlift mechanics and relentless pace on the box. Stay just shy of redline early so you can push hard through the final set.

Travel/Hotel/Limited Equipment (No Measure)

Travel / Hotel:

For Time:

21-15-9

Dual Dumbbell Deadlifts

Bench Jump Overs

Load: 70/50lb, 32/22.5kg

Accessory Work (No Measure)

3 Sets: For Quality

10 Glute Ham Raises

15 GHD Hip Extensions

:30 Sorenson Hold

Recovery (Checkmark)

PRVN Recovery #7

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretc h

1:00/1:00 Crossbody Lat Stretch

1:00/1:00 Wall Figure 4 Stretch

1:00/1:00 Single Leg Forward Fol d

CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instruction of the coach
Body Heat, Mobility, Activation (5 min)

400m Group Run

:20/:20 Scorpion Stretch

:30 Puppy Dog Pose

:30 Saddle Pose

General and Specific Prep (8-10min)

3 Sets: For Quality

12 Bear Plank Shoulder Taps

10 Air Squats

8/8 Single Arm Dumbbell Deadlift

8 Dumbbell Hang Snatch @ Warm-Up Load

6 Inchworm Push-Ups

Primer (Checkmark)

To be completed at the instruction of the coach.
Specific Primer (2 min)

4 Handstand Push-Ups

6 Alternating Dumbbell Snatch

6 Wall Balls

2 Wall Walks

6 Wall Balls

Never Go Back (Time)

“Never Go Back”

For Time, with a Partner

400m Run

60 Handstand Push-Ups

60 Wall Balls

400m Run

80 Alternating Dumbbell Snatch

80 Wall Balls

400m Run

10 Wall Walks

100 Wall Balls

*Run Together, Split the other Workloads

Dumbbell: MRx 30/20lb, 14/9kg, Rx 50/35lb, 22.5/15kg

Wall Ball: 20/14lb, 9/6kg

Coaching Notes, Strategy, and Goals

This workout is a partner-based endurance and stamina challenge, combining gymnastics, weightlifting, and conditioning. The key to success is efficient rep transitions, strategic workload distribution, and smooth pacing on the run to maximize performance without redlining too soon.

Goal: 20-26 minutes

Time Cap: 30 minutes

Stimulus: Muscular endurance and aerobic stamina

RPE: 8/10

Primary Objective: Smart rep schemes, controlled breathing, and consistent movement.

Secondary Objective: Run together at a pace that allows smooth transitions into the next movement. Distribute reps to minimize fatigue buildup, especially in the high-volume wall ball sets. Keep transitions short and efficient to maintain momentum.
Movement Breakdown & Strategy

400m Run (x3)

Find a sustainable pace (~75-80% effort) that allows a smooth transition into the next movement without excessive recovery time. Stay close to your partner and control breathing to be ready for the next exercise. If one partner is faster, adjust pace so you can start working immediately upon finishing.

60 Handstand Push-Ups

Break early and often to prevent burnout. Advanced athletes may aim for 10-15 reps per set, while intermediate students should stick to 5-8. Keep a strong kip and fast lockout to save shoulder endurance. Modify to box pike push-ups or strict dumbbell presses if needed.

60 Wall Balls

Break into quick, manageable sets (15-15-10-10-10) to maintain speed without excessive rest. Keep a smooth squat-to-throw rhythm, breathing at the top of each rep. Stay close to your partner for fast handoffs.

80 Alternating Dumbbell Snatches

Aim for sets of 10-15 per partner. Use a strong hip drive to avoid excessive shoulder fatigue. Keep the dumbbell close to the body and control the lockout at the top.

Strategy (No Measure)

80 Wall Balls

Same strategy as the first set, but consider slightly smaller sets (10-10-10-10-10-10-10-10) to maintain speed without slowing down.

10 Wall Walks

Break into 2-3 reps per turn to prevent excessive fatigue. Move steadily and focus on efficient, controlled ascents rather than rushing and risking no-reps. Modify to reduce range of motion if needed.

100 Wall Balls

This is the final push—break into manageable sets of 10-12 reps per turn and keep rest minimal. Keep the ball moving and sprint the last 10-20 reps if possible to finish strong.

Pacing & Recovery Tips

Stay efficient on transitions, moving into the next movement without long breaks. Break sets early to avoid excessive fatigue, especially on pressing movements. Manage your partner strategy—communicate clearly when switching to avoid unnecessary time loss.

Travel/Hotel/Limited Equipment (No Measure)

For Time: Solo

400m Run

40 Handstand Push-Ups

60 Air Squats

400m Run

40 Alternating Dumbbell Snatch

80 Air Squats

400m Run

10 Wall Walks

100 Air Squats

Dumbbell: 50/35lb, 22.5/15kg

Accessory Work (No Measure)

3 Sets: For Quality

10/10 Lateral Medball Throws

10 Reverse Nordic Curls

8-10 Ring Race Pulls

Recovery (Checkmark)

PRVN Yoga Flow #2

2 Rounds for Quality

:15sec Down Dog

:30sec Up Dog

15sec Down Dog

:30sec Tall Lunge (right)

:30sec Half Kneeling Hamstring Stretch (right)

:15sec Down Dog

:30sec Tall Lunge (left)

:30sec Half Kneeling Hamstring Stretch (left)

CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instruction of the coach
Body Heat, Mobility, Activation (5 min)

2:00 Row

:30/:30 Pigeon Stretch

:20/:20 Samson Stretch

:30 Dead-Bug

:30 Bird Dogs

General and Specific Prep (4-6min)

2 Sets:

10/8 Calorie Row *Increase intensity each set

10 Dual Dumbbell Deadlift

8 Dual Dumbbell Hang Power Cleans

8 Bar Kip Swings

:15 Tuck L-Hang

Barbell Prep (No Measure)

To be completed at the instruction of the coach.
Specific Prep + Barbell Loading (8-10min)

2 Sets x 5 Dual Dumbbell Power Cleans building to working loads

–

2 Sets x 4-6 Toe to Bar Practice and Mods going through Kipping Knee Raises, Toe to Target, Alternating Toe to Bar, etc.

–

Go Over Deadlift, Building from the ground up starting with light loads.

Deadlift (Every 3:00 x 6 Sets
Set 1: 5 Reps @ 70%
Set 2: 5 Reps @ 75%
Set 3: 5 Reps @ 75%
Set 4: 3 Reps @ 80%
Set 5: 3 Reps @ 85%
Set 6: 1 Rep @ 90%+)

Coaching Notes, Strategy, and Goals

% of 1RM Deadlift

These are meant to be done without dropping the bar between reps, but you can do a quick reset on the floor before each rep for the higher rep ranges.

Stimulus: Absolute Strength Development

We are building those percentages over the course of this cycle and continuing to become more and more consistent at heavier loads on the barbell

RPE: 7/10 *Loading is high, but overall fatigue on the body should be low

Key focus areas:

Bracing and Breathing Technique / Keep Global Tension

Controlled Descent to the floor maintaining tension. Breaking the bar off the floor with good control and movement today.

Modifications:

Hex Bar Deadlift or Sumo Deadlift to change the range of motion in order to allow for adjustments for lower back pain

Block Deadlifts or Romanian Deadlifts to decrease range of motion while still allowing the development of the hinge pattern.

The Sentinel (Time)

“The Sentinel”

For Time

21-15-9

Calorie Row (Female: 15-12-9)

Dual Dumbbell Power Cleans

Toe to Bar

Dumbbells: MRx 2×30/20lb, 14/9kg, Rx 2×50/35lb, 22.5/15kg

Coaching Notes, Strategy, and Goals

This workout is a moderate-to-high skill gymnastics and barbell cycling workout combined with aerobic conditioning on the rower. The key is to move efficiently, control breathing, and manage muscle fatigue to maintain a steady pace across all rounds.

Goal : Sub-10 minutes

Time Domain: 7-11 minutes

Time Cap: 15 minutes

Stimulus : Aerobic stamina and muscular endurance

RPE: 8.5/10

Primary Objective: Maintain consistent pacing across all three rounds. Manage grip fatigue between the dumbbells and toes-to-bar. Keep transitions quick and intentional to avoid unnecessary time loss.

Secondary Objective: Smooth transitions and steady movement rather than sprinting through any one section.
Movement Breakdown & Strategy

Calorie Row (21-15-9 | Female: 15-12-9)

Pacing should be moderate-to-high effort (~80%) to keep output consistent without spiking heart rate. Target stroke rate should be 26-30 strokes per minute with a strong leg drive and smooth recovery. Breathe in sync with the pull, exhaling on the drive and controlling breath on the return. Modify by reducing calories or maintaining an effort that allows unbroken dumbbell work after the row. Transition Tip: Row to dumbbells should be immediate—no more than 5 seconds before picking them up.

Dual Dumbbell Power Cleans (21-15-9, 50/35 lb | 22.5/15 kg)

Advanced athletes should aim for big sets or controlled breaks (12-9, 8-7, 6-3) to stay consistent. Use a quick hip hinge and avoid excessive arm pull. Legs drive the movement—minimize fatigue in the arms. Dumbbells should land on the shoulders smoothly—no crashing down. Transition Tip: Breathe and shake out the arms before moving to the rig.

Strategy (No Measure)

Toes-to-Bar (21-15-9)

Break early if necessary to avoid grip burnout from the dumbbells. Advanced athletes can try 12-9, 8-7, 6-3. Intermediate should aim for 7-7-7, 6-5-4, or 5-4, while beginners should use quick sets of 3-5. Control the kip swing and avoid letting legs drop too aggressively. Keep a tight hollow-body position to avoid unnecessary energy loss. Relax the grip between reps where possible to prevent forearm burnout. Scaling options: knee to elbows, alternating toe to bar, hanging knee raises, or V-ups for those not yet comfortable with the rig. Transition Tip: Move directly back to the rower with no long breaks between rounds.

Pacing & Recovery Tips

Avoid redlining in the first round—pace so that effort can increase in the round of 15. Short, intentional breaks on dumbbells and toes-to-bar will prevent late-round burnout. Transitions should be short and efficient, keeping each break under 5 seconds. Push hard on the final round of 9—empty the tank for the sprint finish.

Travel/Hotel/Limited Equipment (No Measure)

For Time

400-300-200m Run

21-15-9

Dual Dumbbell Power Cleans

V-Ups

Dumbbells: 2×50/35lb, 22.5/15kg

Accessory Work (No Measure)

4 Sets: For Quality

10 V-Ups

10 Russian Twist

10 Hollow Rocks

:10 Hollow Hold

Recovery (Checkmark)

PRVN Recovery #4

:30sec/:30sec KB Calf Smash

1:00/1:00 Half Kneeling Hamstring Str etch

1:00/1:00 Tall Dragon Stretch

1:00 Standing Forward Fold

1:00 Updog Pose