TUESDAY
Warm-Up:
2 Sets: For Quality
1:00 Row, Increase Intensity Each Round
10 Scapular Pull-Ups
:20 Chin Over Bar Hold
6 Inchworm Push-Ups`
Gymnastics Skill Session
Chest to Bar Skill Work and Progressions
"Mr. White"
Every 4:00 minutes x 4 Sets
Fitness
16/12 Calorie Row
9 Pullups
3 Wall Walks
Performance
20/16 Calorie Row
9 Chest to Bar
4 Wall Walks
2 min Delay for 6+
Goals / Stimulus / Objectives
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.