General Prep:
2 Sets: For Quality
200m Run or 15/11 Calorie Echo Bike
:15 Dead-Hang + 15 Active Hang
8-10 Bar Kip Swings
8-10 Ring Rows or 6/6 Single Arm Ring Rows
10 Alternating V-Ups
Specific Prep:
Adjust GHD’s and Go Over Specifics (Modifications)

Then plan on Bar Muscle-Up Progressions as the final touches prior to the workout.

Skills,
Pulls ups and or bar muscle ups. If you are working on strict pull ups we will give you reps and sets to do
Skill Progressions : Bar Muscle-Ups
Box Bar Muscle-Up
Banded Bar Muscle-Ups

“Bar Chase”
Every 6:00 x 6 Sets
15 GHD Sit-Ups
200m Run
15/11 Calorie Echo Bike
200m Run
5 Bar Muscle-Ups

Level 2:
Every 6:00 x 6 Sets
15 GHD Sit-Ups
200m Run
15/11 Calorie Echo Bike
200m Run
5 Burpee Chest to Bar Pull-Ups

Level 1:
Every 6:00 x 6 Sets
15 Abmat Sit-Ups
150m Run
12/9 Calorie Echo Bike
150m Run
5 Burpee Jumping Pull-Ups

Masters 55+:
Every 6:00 x 6 Sets
15 V-Ups
200m Run
12/9 Calorie Echo Bike
200m Run
5 Burpee Pull-Ups

Goal: Complete each set in ~4:30, leaving ~1:30 recovery before the next interval
Score: Slowest Set

Stimulus: Mixed-Modal Conditioning / Gymnastics Under Fatigue
RPE: 8/10

Primary Objective: Maintain consistent split times across all 6 rounds.

Secondary Objective: Looking to complete the GHD’s and Bar Muscle-Ups Unbroken

Strategy:
“Bar Chase” is a high-skill aerobic piece that layers core, monostructural work, and gymnastics. Treat the first run and GHD as a fast but composed start. On the Echo Bike, push at 85–90% effort—quick but not all-out—so you have legs left for the second run. The bar muscle-ups are where form will break down under fatigue. Plan efficient sets from the start (singles or small touch-and-go clusters), ensuring no failed reps. Each interval should feel like a repeatable sprint with enough recovery to reset grip and heart rate before the next set. A note that we are moving to Burpee Pull-Ups today as the adjustment for the Bar Muscle-Ups which will generally mean a more intensive aerobic output than as much high skill work.

Movement Adjustments (If Needed)

Bar Muscle-Ups: Modify to burpee chest-to-bar pull-ups, burpee pull-ups, banded muscle-ups, or burpee jumping pull-ups.

GHD Sit-Ups: Adjust to short range of motion GHD Sit-Ups or substitute with V-Ups, Weighted Abmat Sit-Ups, or just traditional sit-ups

Run: Reduce to 150m if athletes struggle to meet the time goal, or swap for a 12/9 Calorie Ski or Row if weather or if running injury is a concern.

Echo Bike: Lower to 12/9 calories if needed to stay under 1:00