FOR TIME
no time cap
This is a long monostructural conditioning piece with no technical lifting or gymnastics, so the difficulty is driven by aerobic endurance rather than skill or loading.
How we determine the levelThe long monostructural-only structure puts this in a sustainable aerobic time domain where most moderately fit athletes must settle into a controlled pace rather than sprint. Both pieces are moderate-to-long efforts with no built-in rest, so the workout rewards even pacing and heart-rate management more than high-power redline output.
16–22 minutesWorkouts from XENOM the Decathlon of Fitness
Establish a 1-rep-max snatch in 9 minutes with 4 attempts, taking 1 attempt every 90 seconds.
8 min AMRAP of wall walks and rope climbs, adding 2 wall walks and 1 rope climb each round.
1 min AMRAP of max-calorie Echo bike.
