General Prep:
2 Sets: For Quality
200m Run or 15/11 Calorie Echo Bike
30 sec Jump Rope Practice
:15 Dead-Hang + 15 Active Hang
8-10 Bar Kip Swings
10 single arm ring rows

Then go through bar muscle-up progressions OR PULL UP PRACTICE
Gymnastics Progressions
Bar Muscle-Ups

• Box Transition Bar Muscle-Up
• Banded Bar Muscle-Ups

These should be the focus today to keep things simple and get moving into this long aerobic piece today.

“Boone’s Gauntlet”

Every 18:00 x 2 Sets
800-400-200m Run
8-4-2 Bar Muscle-Ups
80-40-20 Double Unders
*15/11 Calorie Echo Bike
*Echo Bike Finishes each round on set 1 and starts each round on set 2
You are doing this completely backwards the second time through

On the second time through this please complete in reverse order.
This means that the Bike will start, then the double unders, bar muscle-ups, then run in an escalating rep scheme.

This means as written on the way down, then start on the bike then 20-2-200m on the way back up.

Level 2:
Every 18:00 x 2 Sets
800-400-200m Run
16-12-8 Pull-Ups
40-30-20 Double Unders
*14/10 Calorie Echo Bike to Finish each round

Level 1:
Every 18:00 x 2 Sets
600-300-150m Run
16-12-8 Jumping Pull-Ups
100-80-60 Single Unders
*12/9 Calorie Echo Bike to Finish each round

Masters 55+:
Every 18:00 x 2 Sets
800-400-200m Run
16-12-8 Pull-Ups
40-30-20 Double Unders
*14/10 Calorie Echo Bike to Finish each round

Goal: Finish each round in 14:00-17:00
Time Cap: 17:00 on Round 1. 18:00 Round 2.

Stimulus: High-volume aerobic and gymnastics test with fatigue management and pacing transitions
RPE: 8/10

Primary Objective: Manage high-skill bar muscle-ups under increasing fatigue
Secondary Objective: Sustain consistent pacing through cyclical efforts

Workout Strategy:
This workout delivers two rounds of dense mixed-modal conditioning. Set 1 follows a classic progression where the volume of running decreases while gymnastics and jump rope volume shrinks proportionally. Set 2 flips the script, starting with the bike and moving toward the biggest run and bar muscle-up set last. This structure exposes pacing holes and forces composure in both “front-loaded” and “back-loaded” fatigue scenarios.

Athletes should manage transitions and breathing early in Set 1 and be prepared for the bike to spike heart rate before every skill movement. Set 2 will feel more aggressive from the start, keep the jump rope smooth, break the muscle-ups early if needed, and save your legs for the 800m at the end.

Movement Modifications:

Echo Bike: Reduce to 12/9 calories as needed.

Bar Muscle-Ups: First reduce reps (6-3-2), then scale to Pull-Ups (16-12-8). For athletes still developing the skill of the Bar Muscle-Up, Jumping Bar Muscle-ups or a Strict pull-up + Ring dip combo may be used.

Double Unders: Reduce to 60-30-20 or scale to single unders 100-80-60

Running: Reduce distance to 600-300-200m if pacing is significantly delayed. Or adjust to Row @ 1000/900m – 500/450m – 250/225m