General Warm-Up: (10 minutes)
10:00 EMOM
Minute 1: 45 second Bike
Minute 2: 25ft (7.5m) Walking Inchworm to Hollow
Minute 3: 8 Scapular Pull-Ups + 8 Ring Rows
Minute 4: 45 second Row
Minute 5: 30-40 second Wall Lean March

Specific Warm-Up: (8-10 minutes)
Go over fine tuning movement patterns and skills for the day
Chest to Bar Skill Work
Burpee Practice: Lead with the chest on the way to the floor and lead with the hips when pulling your legs up to your hands focusing on keeping a neutral spine.
Practice Wall Walk Efficiency by piking your hips into a down dog then moving your feet and keeping straight arms as you move towards the wall.
Work on the turn and go with the shuttle run, cleaning up any pauses at the turn and finding a good rhythm for the day.

Primer: (3-4 minutes)
5/4 Cal Bike
3 Burpees to Target
2 Chest to Bar Pull-Ups or Pull-Up Option

Rest 1:00 –
5/4 Cal Row
2 Shuttle Runs
1 Wall Walk


10:00 AMRAP
12/9 Cal Echo Bike or 13/10 Cal Bike Erg
10 Burpees to Target
8 Chest to Bar Pull-Ups
Rest 5:00 minutes
10:00 AMRAP
12/9 Calorie Row
6 Shuttle Runs
3 Wall Walks

Level 2:
10:00 AMRAP
12/9 Cal Echo Bike or 13/10 Cal Bike Erg
10 Burpees to Target
8 Pull-Ups

Rest 5:00 minutes

10:00 AMRAP
12/9 Calorie Row
6 Shuttle Runs
3 Wall Walks

Level 1:
10:00 AMRAP
10/7 Cal Echo Bike or 12/9 Cal Bike Erg
10 “No Jump Burpees”
8 Jumping Pull-Ups

Rest 5:00 minutes

10:00 AMRAP
10/8 Calorie Row
5 Shuttle Runs
2 Wall Walks to 30’’ off Wall
Shuttle Run = 25ft / 7.5m out and back

Goal: 4-6 Rounds / 10:00 AMRAP
Score: Rounds & Reps

Stimulus: Cyclical / Bodyweight Conditioning

RPE: 8/10

Primary Objective: Maintain as close to 2:00 rounds as possible

Secondary Objective: Focus on Consistent paces on the machines and push the bodyweight movements
Workout Strategy and Notes:
First AMRAP:
Echo Bike / Bike Erg:
Maintain a consistent RPM rather than sprinting and burning out early.
Control your breathing and transition smoothly to burpees.
Burpees to Target:
Find a steady rhythm and cadence; avoid excessive pauses.
Keep movements fluid—step down if needed to maintain efficiency.
Chest-to-Bar Pull-Ups:
Aim for unbroken or two quick sets (5-3, 4-4, etc.)
Use a strong kip and avoid excessive grip fatigue.

Second AMRAP:
Row:
Maintain moderate intensity—enough to move quickly but not spike heart rate.
Use controlled, powerful strokes to minimize time spent on the rower.
Shuttle Runs:
Stay light on your feet and control turns to avoid wasted movement.
Breathe intentionally to recover before the wall walks.
Wall Walks:
Maintain a controlled ascent and descent to avoid unnecessary fatigue.
Keep your core engaged to reduce excessive shoulder fatigue later in the workout.