FOR TIME
4 Rounds:
barbell weight:
time cap: 20 min
High-volume toes-to-bar paired with very heavy overhead squats at 84/57 kg makes this an Rx-level workout due to the elite loading and demanding movement combination.
How we determine the levelFour rounds of 500 m runs plus high-volume toes-to-bar create a longer mixed-modal effort where the run and cumulative fatigue force deliberate pacing. The overhead squats are heavy enough to require small sets or singles for many athletes, so this is not a sustainable redline Threshold workout and instead rewards steady, controlled movement.
16–22 minutesWorkouts from the World Fitness Project
Complete as fast as possible of short rope climbs, handstand walk with pirouettes, weighted double-unders, then repeat to finish.
Complete as fast as possible of rowing, burpee box jump overs, goblet squats, ski erg, burpee box jump overs, and dumbbell thrusters.
Establish a 1-rep-max deadlift in 8 minutes, rest 2 minutes, then complete 100/75 echo bike calories for time.
