FOR TIME
distance:
additional notes:
time cap: 13 min
Multiple high-skill gymnastics elements—rope climbs, handstand walk with pirouettes, and a very high volume of weighted double unders—make this solidly Rx.
How we determine the levelThis is a high-skill, moderate-volume triplet that should keep a fit athlete working hard for around 9–12 minutes, but the repeated handstand walks with pirouettes and weighted double unders make an all-out sprint unsustainable. The rope climbs are moderate in volume and the gymnastics skill demands create controlled breaks and pacing, so the intended feel is fast but just below redline rather than a true sprint.
9–12 minutesWorkouts from the World Fitness Project
4 rounds for time of 25 toes-to-bar, 500m run, and 15 overhead squats.
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.
