4 Alternating Dumbbell Snatch @ Building to Workout Loads *Focus on patterns and switching hand
4 Push-Ups
4 Toe to Bar or Kipping Knees to Chest
3 Push Press @ Building to Workout Loads
5/4 Calorie Bike
Conditioning
4 Sets x 4:00 AMRAP / 2:00 Rest
Alternating Stations
Station 1:
3 Bar Muscle-Ups
6 Alternating Dumbbell Snatch
9 Push-Ups
Station 2:
6 Toe to Bar
9 Push Press
9/7 Calorie Echo Bike
Dumbbell: 522.5/15kg
Barbell: 42.5/30kg
Goals / Stimulus / Objectives
Goal: 2-3 Rounds / 4:00 AMRAP
Stimulus: Upper Body / Gymnastics Density
RPE: 8/10
Focus on sustained cyclical output at a high intensity, but with pacing always being in the back of your head and power output staying consistent throughout.
Primary Objective: Develop stamina and capacity for mixed gymnastics, barbell cycling, and machine work while sustaining quality movement under fatigue.
Secondary Objective: Build proficiency in transitions and maintain steady pacing throughout both stations, minimising unnecessary rest.
