General Prep (8-10 min)
3 Sets: For Quality
9/7 Calorie Echo Bike
:15 Dead-Hang + :15 Active Hang
:10 Hollow Hold + :10 Arch Hold
8 Archer Push-Ups (4 Each)
6/6 Reverse Lunge to High Knee
Specific Prep: (5-7min
Toes to Bar Prep:
6 Kip Swings
6 Knee Raises
6 Toes to Imaginary Target
6 Toes to Bar or Scaled Variation (Alt Toe to Bar, Toe to Target, Knees to Chest)
Barbell Cycling Prep: 2 Rounds (Using an empty barbell, then light weight)
5 Snatch Deadlifts + 5 Snatch High Pulls
5 Hang Power Snatch → 5 Full Power Snatch
5 Strict Press → 5 Push Press
3 Bar Facing Burpees
Perform 1 mini-round at workout pace w/o bike: (2min)
5 Toes to Bar
3 Bar Facing Burpees
5 Power Snatch
3 Bar Facing Burpees
5 Push Press
Then: Rest 1-2 Minutes Before Starting the Workout.
Wod For Time:
60 Toe to Bar
20 Bar Facing Burpees
60/45 Calorie Echo Bike
20 Bar Facing Burpees
60 Power Snatch
20 Bar Facing Burpees
60 Push Press
Barbell: 75/55lb, 34/25kg
Level 2:
For Time:
48 Toe to Bar
18 Bar Facing Burpees
60/45 Calorie Echo Bike
18 Bar Facing Burpees
48 Power Snatch
18 Bar Facing Burpees
48 Push Press
Barbell: 75/55lb, 34/25kg
Level 1:
For Time:
45 Toe to Bar
15 Burpees
50/35 Calorie Echo Bike
15 Burpees
45 Hang Power Snatch
15 Burpees
45 Push Press
Barbell: 45/35lb, 20/15kg
Time Domain: 18-22min
Time Cap: 25min
Primary Objective: Strategically break all the working movements between the burpees into manageable chunks that will allow you to stay moving and steady throughout the workout.
Secondary Objective: Maintain Consistent pacing throughout the workout on the Burpees.
Stimulus: Chipper / Full Body Muscular Endurance and Stamina
RPE: 9/10
Workout Notes and Strategy:
This workout is a high-rep grip, shoulder, and metabolic endurance test. Managing grip, controlling breathing, and breaking up reps strategically are the key to success.
Primary Focus Areas
Grip endurance (T2B + barbell cycling)
Breathing control (Burpees + Echo Bike)
Sustainable barbell cycling (Snatch & Push Press)
Pacing to avoid early burnout
The big focus will be managing the grip fatigue early on here as we move from the Toe to Bar and then into the Power Snatch. Towards the later half of this workout, our Quad stamina will be the real limiter as we move through the final Bar Facing Burpees and Push Press after the Power Snatch and Echo Bike.