General Prep:
2 Sets:
:45-:60 Bike
6 Inchworm to Hollow
10 Down Dog Alternating Toe Touches
6 Pike Push-Ups
10 Alternating V-Ups
:10 Hollow Hold
1 Wall Walk + 10 sec Nose to Wall Handstand Hold
Specific Prep and Barbell Primer
2 Sets
5 Behind the Neck Press in Split
3 split jerks with pause in catch

Add Loads

3 Sets Building to 75%
2 Split Jerk with 2 sec Pause in recovery on Second Rep

Split Jerk
Every 90 seconds x 10 Sets
Sets 1-5: 2 Split Jerks* @ 75%
Sets 6-10: 1 Split Jerk @ 80-90%
On the final rep of sets 1-5 pause for 2 sec in the catch
% is Based on 1RM Split Jerk

“Why So Serious?”
12:00 minute EMOM
Minute 1: 8 Strict Wall Facing Handstand Push-Ups
Minute 2: 16 GHD Sit-Ups
Minute 3: Max Calorie Echo Bike
Minute 4: Rest

Level 2:
12:00 minute EMOM
Minute 1: 5 Strict Wall Facing Handstand Push-Ups to 1 Abmat
Minute 2: 12 GHD Sit-Ups
Minute 3: Max Calorie Echo Bike
Minute 4: Rest

Level 1:
12:00 minute EMOM
Minute 1: 5-7 Box Pike Handstand Push-Ups
Minute 2: 16 Alternating V-Ups
Minute 3: Max Calorie Echo Bike
Minute 4: Rest

Masters 55+:
12:00 minute EMOM
Minute 1: 5 Strict Wall Facing Handstand Push-Ups to 1 Abmat
Minute 2: 16 V-Ups
Minute 3: Max Calorie Echo Bike
Minute 4: Rest

Stimulus and Objectives:

Score: Total Calories on Echo Bike
Goal: 15–25 (M) / 10-20 (F) Calories Per Echo Interval

Stimulus: Upper Body Gymnastics Control + Midline Capacity + Echo Sprint Effort
RPE: 8.5/10

Primary Objective: Maintain Quality Reps on the HSPU and GHD Sit-Ups
Secondary Objective: Maximize sustainable output on the bike after gymnastics demand

Workout Strategy:
“Why So Serious?” is a test of gymnastics integrity and recovery under fatigue, with an opportunity to cash out on the bike for score. The EMOM structure builds in muscular fatigue before each sprint, requiring athletes to manage tension and output.

The strict wall-facing HSPU will challenge shoulder stamina and midline control. These should be completed in 1–2 sets (5-3 or 4-4) … form is the priority here. We like the Wall Facing Handstand Push-Ups because it develops better body alignment and strict pressing strength capacity.

GHD Sit-Ups follow up with explosive hip extension and flexion, which will challenge midline integrity towards the end of the workout. Maintain rhythm and tension without overextending or compromising breathing.

The Echo Bike should be a hard, focused effort, not an all-out sprint, while staying aggressive enough to maximize calories without crashing. Build into the pace in the first 10 seconds, hold for 30, and push in the final 5–10 seconds.

Movement Modifications:

Echo Bike: Sub with any machine if needed to accommodate class size and/or equipment limitations.

Wall-Facing Strict HSPU: Reduce to 6 reps, or modify to pike HSPU, box pike HSPU, or seated DB Z-Press (8–10 reps).

GHD Sit-Ups: Scale to 12 reps or modify to weighted Abmat Sit-Ups or V-Ups.