For Time
20 Toes to Bar
500/400m Row
20 DB Hang Snatch
Rest 2:00
18 Toes to Bar
500/400m Row
18 DB Hang Snatch
Start in 2 :30 Waves, Fastest athletes First
DB. 22.5/15
Score = Total Running Time
Goal: 12:00-16:00
Time Cap: 20:00
Stimulus: Midline endurance and aerobic repeatability under fatigue. This workout emphasises maintaining composure and efficiency as grip and core fatigue accumulate across intervals.
RPE: 8/10
Primary Objective: Hold consistent sets on the Toes to Bar from start to finish. The total volume will build here today.
Secondary Objective: Complete each 500m Row within :10–:15 of each other, maintaining a steady, repeatable output.
Accessories
For Quality
3 Sets:
8 Kneeling Curl and Press
10 Ab Slides
12 Side Plank Rotations
