General Prep and Activation
2 Sets: For Quality
200m Run
10 Hollow Body Banded Pull-Overs
:15 Arch Hold
:30 Down Dog Calf Gas Pedals

Specific Prep
2 Sets
:15 Wall Lean March + :15 Wall Lean Sprint
3-5 Jumping Pull-Ups with Controlled Eccentric
3 Half Kneeling Rotational Medball Slam
5 Bar Kip Swings + 5 Kipping Knees to Chest

Every 2:00 x 5 Sets
3-5 Strict Pull-Ups
+
5/5 Half Kneeling Rotational Medball Slam

*We are looking to add weight to the Strict Pull-Ups if possible

Level 2:
3-5 Banded Strict Pull-Ups @ 31×1 Tempo

Level 1:
3 Eccentric Pull-Ups with Slow Negative
Masters 55+:
As prescribed

****IF YOU HAVE NOT DONE HIGH VOLUME TOES TO BAR RECENTLY CUT THE REPS TO 60 MAX
Toes-to-Bar: First reduce volume (30-20-15-10). Then move to Toes-to-Target, Alternating Toes to Bar, Hanging Knee Raises, or V-Ups as needed to maintain stimulus and intensity.

Wod
“Even Flow”

For Time:
400m Run
40 Toes to Bar
400m Run
30 Toes to Bar
400m Run
20 Toes to Bar
400m Run
10 Toes to Bar

Level 2:
400m Run
30-20-15-10 Toes to Bar

Level 1:
300m Run
30-20-15-10 Kipping Knee Raises

Masters 55+:
400m Run
30-20-15-10 Alternating Toes to Bar

Goal: 11:00-15:00
Time Cap: 18:00
Score: Time

Stimulus: High-Skill Gymnastics Volume / Aerobic Interference
RPE: 8.5/10

Primary Objective: Sustain Toes-to-Bar efficiency through descending sets
Secondary Objective: Keep run pacing consistent to preserve grip and core

Workout Strategy:
“Even Flow” is a descending gymnastics ladder paired with repeated run efforts, designed to test core stamina, grip control, and aerobic pacing. Each run should be steady, around 80–85%, to allow for solid turnover into Toes-to-Bar sets.

The first set of 40 will be the separator—break early and often to avoid midline burnout. As the reps descend, sets should tighten up. If paced smartly we should be able to keep consistent sets across as the reps descend. Focus on maintaining sets of 5+ every time you jump up to the bar.

Movement Modifications:

Run: Reduce to 300m or 200m as needed
Sub: 1000/900m Bike Erg / 500/450m Row or Ski (Note this will create a good amount of interference

Toes-to-Bar: First reduce volume (30-20-15-10). Then move to Toes-to-Target, Alternating Toes to Bar, Hanging Knee Raises, or V-Ups as needed to maintain stimulus and intensity.