FOR TIME
3 Rounds:
dumbbell weight:
time cap: 7 min
The workout includes very high-skill gymnastics with bar and ring muscle-ups plus toes-to-bar under a short 7-minute cap, while the dual dumbbell hang snatch load is only moderate.
How we determine the levelThis is a short, high-skill, high-output triplet with only 3 rounds, and the dumbbell load is moderate enough to move quickly for a fit athlete. The gymnastics volume is demanding but the intended experience is aggressive pacing near the redline, making it a sprint-style workout despite likely brief breaks on the bar muscle-ups and ring muscle-ups.
5–8 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.
