Conditioning
20:00 AMRAP, With a Partner
18 Shuttle Runs
12 Dual Dumbbell Power Cleans
6 Burpee Bar Complex
*Work to be split as desired by partners
Burpee Bar Complex = Burpee Pull-Up + Bar Muscle-Up
Shuttle Run: 7.5/7.5m
Dumbbells: 22.5/15kg
Score: Rounds + Reps
Goal: +/-5 Rounds
Stimulus: Team Conditioning / Grip Fatigue / Gymnastics Under Fatigue
RPE: 8/10
Primary Objective: Stay consistent round to round and split work evenly
Secondary Objective: Complete the shuttle runs in as close to ~2:00 as possible each round.
Workout Strategy
This workout demands teamwork and deliberate pacing. Partners should establish a plan to split the shuttle runs in even chunks (e.g., 9 each) to preserve energy for the heavier and more technical movements. On the dumbbell power cleans, consider sets of 3–6 reps per partner to keep the weight moving without long pauses. The burpee bar complex will be the biggest limiter—partners should avoid overreaching here, breaking into quick singles or 2 at a time to prevent failure on the muscle-ups. Communication is key: decide transition points ahead of time, adjust on the fly, and keep the flow steady. Teams that minimise hesitation between switches will find themselves gaining rounds.
