General Warm-Up
200m Run
-
10m Knee Hug + Lunge and Twist
10m Toy Soldiers
10 Cossack Squats
5 Inchworm Push-Ups
10 Deep Lunge Mountain Climbers
Gymnastics Skill: Bar Muscle-Up
10:00 EMOM
3 Bar Muscle-Ups
-
The goal of this EMOM is quality mechanics and consistent transitions, not survival. Athletes should have enough rest each minute to reset mentally and physically before the next set. Athletes who are muscling through the turnover rather than using their kip will accumulate fatigue quickly.
Conditioning
For Calories
5 Sets:
3:30 AMRAP
400/300m Run
Burpees to Plate (15-14-13-12-11)
Max Calorie Bike in Remaining Time
Rest 2:00 Between Sets
Score = Sum Total Calories
Plate. 20kg Bumper Plate
Goals: Average 15/11+ Calories per Set, 75/55+ Total Calories
Stimulus: Supra-Threshold Intervals / Running Capacity
RPE: 8.5/10
Primary Objective: Maintain a consistent, sub 2:00 run pace across all six sets, arriving at the burpees with enough output remaining to move efficiently and reach the bike with at least 30 seconds left.
Secondary Objective: Complete each set of burpees at a similar pace across all six rounds, allowing for a reliable 30 or more seconds on the bike to maximise calorie accumulation per set.
