Warm-Up: (8-10 minutes)
3 Sets: For Quality
1:00 Row, Increase Intensity Each Round
10 Scapular Pull-Ups
8/8 Single Arm Ring Rows
6 Inchworm Push-Ups`

Strength
every 2:00 x6
5 reps of Bench Press
start at 75 percent and build up to about 85 if possible

workout
Every 4:00 minutes x 4 Sets
20/16 Calorie Row
12 Chest to Bar
4 Wall Walks
Wall Walks to 10in off the Wall

Level 2:
Every 4:00 minutes x 4 Sets
18/15 Calorie Row
12 Pull-Ups
4 Wall Walks
Level 1:
Every 4:00 minutes x 4 Sets
16/13 Calorie Row
12 Jumping Pull-Ups
4 Partial Wall Walks

Goals:
Primary Objective: Complete each round in 2:00-2:45 to allow at least 1:15-2:00 of rest before the next interval.
Secondary Objective: Maintain consistent output across all four rounds, avoiding a major drop-off in pacing.
Stimulus: High-intensity sprint effort
Upper body fatigue accumulation, requiring efficiency in pull-ups and wall walks
RPE (Rate of Perceived Exertion): 8.5/10
Effort should be aggressive but controlled, with some fatigue buildup round over round.
Expect a short but intense challenge with a slight fall-off in pacing as the workout progresses.
Workout Strategy
Pacing Plan:
Row: Push hard but don’t max out- For our average male athletes expect to push at around 1250 Cal/Hr + and for our female athletes look to hold 950 cal/hr +
Chest-to-Bar Pull-Ups: Unbroken if possible; if needed, break into quick 6-6 or 8-4 sets to avoid burnout.
Wall Walks: Maintain deliberate but fast reps, keeping the core engaged to prevent unnecessary fatigue.
Transition Efficiency:
Step off the rower and immediately go to the pull-up bar—don’t waste time adjusting chalk or pacing around.
After finishing the pull-ups, drop to the floor and begin the first wall walk immediately.
Breathing & Recovery:
Breathe through the pull-ups and focus on steady exhales during the wall walks to prevent redlining.
Take deep breaths between movements but don’t let rest times extend unnecessarily.
Potential Pitfalls:
Over-pacing the row – Pushing too hard may lead to poor performance in gymnastics; find the balance.
Burning out on chest-to-bar pull-ups – Unbroken is ideal, but controlled small sets are better than hitting failure.
Fatiguing on wall walks – Focus on smooth, efficient reps rather than rushing and getting no-reps.