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Part A: WOD

2 Sets:

 

AMRAP 3 Minutes
40 Double Unders
3 Burpee Bar Muscle Ups/ 6x Burpee chest 2 bar

 

-Rest 2 minutes-

 

AMRAP 3 Minutes
10 Kettlebell Swings (32/24kg)
8m Handstand Walk / Wall Walk x 3

 

-Rest 2 minutes-

 

AMRAP 3 Minutes
16m Kettlebell Goblet Lunge (32/24kg)
10 Wall Facing Strict Handstand Push Ups/ Progression x 10

 

-rest 2 minutes between sets-

 

TARGET SCORE
Intended Workout RPE: 8.0 – 80% – moderate/high intensity
Target Rounds each set: 3+ on workout 1 and 2, 2+ on workout 3
Minimum Rounds before scaling: 2 on workout 1 and 2, 1.5 on workout 3

 

STIMULUS and GOALS
How to Pace: CHALLENGE! This workout consists of three 3-minute AMRAPs, repeated for two sets, focusing on a mix of gymnastics, skill, and strength endurance. The short time domain means you must move efficiently while managing fatigue across both sets. Keep transitions fast and minimize wasted time.

How it should Feel: MUSCULAR ENDURANCE and GASSY! Each AMRAP should feel like a controlled sprint—pushing the pace but not redlining too early. Grip, shoulders, and core will accumulate fatigue, making set 2 tougher.

 

WORKOUT STRATEGY & FLOW
Double Under: Unbroken! No reason to break. Lay your jump rope down after every set.

Burpee Bar Muscle Up: Smooth And steady with an explosive kip. Try to keep these under 30 seconds

American Kettlebell Swing: Unbroken! It’s Heavier weight, but there are only 10 reps per sets, so be aggressive with the hips and breathe at the top of each rep.

Handstand Walk: Unbroken! It’s only 20ft. Ensure your shoulders are ready before kicking up.

Kettlebell Goblet Hold Walking Lunge: Steady and non-stop!

Wall Facing Strict Handstand Push Ups: Break early if needed (2-3 quick sets).

 

 

Part B: Strength

*Do a set every 2 minutes and 30 seconds.

 

5 Sets
5 Wide Grip Bench Press @7-8/10 RPE
*10 Deficit Push Up (2 inch) after each set.

 

**Rest as needed between sets.

 

** add 5x Wide Grip Pull UP/ Heavy Ring row between each set of Bench press