Tuesday April 21st

General Warm-Up
2:00 Cardio Choice
2 Sets:
:15 Passive Hang + :15 Active Hang
10 Scapular Pull-Ups
5/5 Single Arm Ring Rows
:20 Hollow Body Hold
:20 Arch Hold
10 Ring V-Outs
Specific Prep
2 Sets:
5 Strict Pull-Ups or Modification
5 Ring Dips or Modification
9/7 Calorie Echo Bike
Confirm pull-up scaling, ring dip variation, and bike damper before the primer begins.
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****Theres a workout and core finisher after the workout, don't sneak out before the core work

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Specific Primer
2 Sets at working pace:
9/7 Calorie Echo Bike
3 Strict Pull-Ups
3 Ring Dips

Use this to confirm bike output target, pull-up and ring dip scaling, and transition speed before the clock starts.
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"As You Wish"
5 Sets: 3:00 AMRAP / 1:00 Rest
20/14 Calorie Echo Bike
AMRAP in Remaining Time
5/4 Strict Pull-Ups
5/4 Ring Dips
Score = Sum Total Rounds + Reps Across All 5 Sets

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Level 2
5 Sets: 3:00 AMRAP / 1:00 Rest
18/13 Calorie Echo Bike
AMRAP in Remaining Time:
4/3 Strict Pull-Ups
4/3 Ring Dips

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Level 1
5 Sets: 3:00 AMRAP / 1:00 Rest
15/11 Calorie Echo Bike
AMRAP in Remaining Time:
4/3 Banded Strict Pull-Ups / Ring Rows
4/3 Ring Push-Ups / Box Dips / or Traditional Push-Ups

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Masters 55+
5 Sets: 3:00 AMRAP / 1:00 Rest
15/11 Calorie Echo Bike
AMRAP in Remaining Time:
4/3 Strict Pull-Ups
4/3 Ring Dips
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Goals: Bike completed in under 1:15 / 3+ Rounds of AMRAP in Remaining Time

Stimulus: Aerobic Capacity / Upper Body Push-Pull Endurance
RPE: 8/10

Primary Objective: Get off the bike fast enough to accumulate meaningful pulling and pressing volume. The bike is a necessary hard effort in order to get enough time on the AMRAP, which is where the workout is scored.
Secondary Objective: Consistent reps across all 5 sets. Score is total reps, but we are looking for consistency

Workout Strategy
Hit the bike hard ,but controlled with the goal of coming off in under 1:15, leaving 1:45 or more for the AMRAP. Strict pull-ups and ring dips accumulate fast in short sets, but compound quickly across 5 sets. The goal is unbroken sets across with short transitions to accumulate at least 3 rounds of the AMRAP in the remaining time. The goal here is volume accumulation and steady state strong efforts.

Modifications / Adjustments
Echo Bike: 24/18 Cal Bike Erg, Row, or 22/17 Cal Ski Erg for equivalent calorie targets
Strict Pull-Ups: Banded Strict Pull-Ups / Ring Rows / Jumping Pull-Ups
Ring Dips: Band Assisted Ring Dips / Toenail Spot Ring Dips / Box Dips / Push-Ups

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*****Core Finisher
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For Reps:
4 Sets:
:20 Hollow Rocks
:10 Rest
:20 Side Plank (R)
:10 Rest
:20 Side Plank (L)
:10 Rest
:20 Alternating V-Ups
:10 Rest

*Note: This is 8:00 of Work

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